My Fitness Journal - Page 2

gcs118 · 23-Jun-04, 12:50 PM

Quote:

Originally Posted by Klinger

Nice bench, gcs -- I have some catching up to do if I want to hang with you. What's your max and your goal?

Body fat is a weird thing. I measured 8.8 percent in back to back weeks. The first time I thought it was a glitch (expected it to be 12+), but hey, I'll take it. Bad news is I'm not even remotely ripped at that %.

Been trying to keep my diet clean, but my wife keeps buying muffins (at least they're low fat) and ice cream. I know I need to shwo restraint but sugar is so damn good...

Jason

haha I hear ya about the foods. I keep telling my mom to stop baking cookies and stop buying the snack cakes and chips! They're just so tempting...I hate it! My max bench is probably right around 160. I was trying for a 3 x 8 on my bench routine. I think that I should move it down 5-10lbs, but I'm gonna stick with this until I reach my goal (3x8) and then move upwards more slowly. I don't really have a long term goal in mind, I'm focusing on increasing the weight currently.

gcs118 · 24-Jun-04, 10:50 AM

BACK/SHOULDERS, Thursday, June 24, 2004
Deadlift 8 x 165 lbs, 8 x 175 lbs, 8 x 185 lbs
Military Press 8 x 60 lbs, 8 x 70 lbs, 5 x 80 lbs
Hyperextensions 15 x 25 lbs, 15 x 25 lbs, 6 x 25 lbs
Dumbbell Shrugs 8 x 65 lbs, 8 x 75 lbs, 6 x 75 lbs
Forearm Lay 1 minute

Notes: Military press totally wiped out my shoulders! Usually I can easily finish 8 x 85 lbs on the DB shrugs. Sheesh! I could have pushed out more reps on the military press but I felt my form falling so I did not. First day doing hyperextensions. Haha 25 lbs felt light...wow after that many it hurt so bad! Also, the forearm lay is also called planks here on the forums for anyone confused.

Klinger · 24-Jun-04, 11:12 AM

Nice job on those presses gcs. You do them standing or seated? And do you do lateral raises?

Jason

gcs118 · 24-Jun-04, 04:02 PM

Quote:

Originally Posted by Klinger

Nice job on those presses gcs. You do them standing or seated? And do you do lateral raises?

Jason

I do the military press standing. I used to do it sitting but I thought I'd mix it up a little and try standing. In other back/shoulder days I do have lat raises, both to the front and to the sides with dumbbells.

gcs118 · 25-Jun-04, 12:58 PM

ABS, Friday, June 25, 2004
Decline Sit Ups 15 x 25 lbs, 13 x 25 lbs, 9 x 25 lbs
Roman Chair 15, 15, 15
Decline Crunch Twist to Left/Right 10, 10 x 5 lbs, 5 x 5 lbs, 5 x 5lbs

Notes: On the decline, I am unsure of the angle, but I can feel it working decently. Sit ups my arms are crossed across my chest holding the plate while crunches my hands are holding the plate behind my head. For roman chair I plan to hold a dumbbell between my feet for future sessions. My knees are bent, I do not like the straight legged roman chairs.

CARDIO, Friday, June 25, 2004
Racquetball 3 Games (~1 hour)

**Firehawk** · 25-Jun-04, 01:43 PM

Hey man just a question...what if you were to go heavier on the bench presses and do a few lighter reps? What do you think about that? Just curious...

Same thing with deadlifts man. Going for reps of 8? thats crazy lol. I usually just stick with 6 tops. Anyway, just sayin something

.

gcs118 · 25-Jun-04, 02:42 PM

I used to do reps of 10 on everything, and I wanted to up the weight so I dropped down to 8 reps. I've actually been considering a new rep scheme for the bench, like you mentioned. haha yeah after 8 reps of deads I'm exhausted and breathing heavy for a couple minutes. I dunno, Firehawk, if you think I could improve my bench by dropping to 6 reps, why not just drop all my exercises to 6 reps? I dunno, it's been something I've been thinking about but can't make up my mind.

Klinger · 25-Jun-04, 05:37 PM

Hey gcs - try varying it and it might give your body a jolt. do some 3x6s and even a few 4x4s and heavy 3x3s to shock your system into growth.

Another favorite of mine is upping weight while shaving reps. That is how I have boosted my DL and my squat in the last six weeks. Check mu DL pattern and its usually something like 6,6,5,4,3.

Then again, you're getting results, so what the hell do I know?

TommyD · 26-Jun-04, 02:48 AM

Generally speaking, 4-6 reps is the best amount for gaining strength and mass. But there are so many different types of errors and variables that go along with that, you can't really say that the 4-6 reps alone will give you the strength and mass. Things like sets, exercises, intensity, volume, body type, etc will play a large role in whether a certain amount of reps will work for you.

If I were you, I'd probably drop down to 4-6 reps or go on a 5x5 scheme for major lifts. Just make sure you're training your calves with 15 reps though b/c they're a totally different muscle than chest, back, upper legs, etc. They respond to higher reps with heavy weight rather than low reps and heavy weight.

gcs118 · 26-Jun-04, 10:22 AM

Good feedback guys, thank you. I'll look over my routine and see what I can revise. I might as well drop to 6 reps on everything except for the few that it might be detrimental, such as calves as Tom mentioned. Aren't abs the same way? More reps instead of low reps? I'm looking forward to greater gains over the next few weeks if I drop to 6, because from 10 to 8 was pretty significant, and I usually start dying around 5-6 reps, so this oughta help out a bunch.

**Firehawk** · 26-Jun-04, 12:20 PM

Yeah, abs are more low twitch fiber i believe, so it is good to train with more reps. I generally do not do ab work because on all the major lifts, you are definitely working your abs, especially on deadlifts/squats.

gcs118 · 26-Jun-04, 12:55 PM

Quote:

Originally Posted by Firehawk

Yeah, abs are more low twitch fiber i believe, so it is good to train with more reps. I generally do not do ab work because on all the major lifts, you are definitely working your abs, especially on deadlifts/squats.

I find this true as well, working the abs as part of other major lifts, so I go very light on my abs day. The thing is, they never get that squishy feeling other muscles do after being worked hard. Even after 3 heavy sets of 15 on the crunch machine, I mean they hurt bad, but were still solid. Weird. Anyway, I intend to rework my routine starting tomorrow.

gcs118 · 26-Jun-04, 02:23 PM

ARMS, Saturday, June 26, 2004
Close Grip Bench Press 8 x 85 lbs, 8 x 90 lbs, 8 x 95 lbs
Barbell Curl 8 x 70 lbs, 8 x 75 lbs, 4 x 80 lbs
Skull Crushers 8 x 55 lbs, 8 x 60 lbs, 8 x 65 lbs
Preacher Curl 8 x 45 lbs, 7 x 55 lbs, 1 x 65 lbs

Notes: Just wanted to finish out the week on 8 reps to keep it consistent. Starting tomorrow or Tuesday, whichever day I lift, I'll drop to 6 reps most likely. Didn't want to push myself on the close grip benches today, seeing as how it was my first time doing them, I had no spot, and my bench isn't really that great. Otherwise worked the bis and tris pretty well today.

**Firehawk** · 26-Jun-04, 03:42 PM

What you should do, in my opinion, is add enough weight taht you are sure you can get at least 4 reps, but can't get more than 6. If you can get 6, you need to add more weight.

Nice workout, but sub preacher curls for Dumbbell Alternating curls. Preacher curls isolate your biceps too much, and will cause you to lift much lighter weight. Notice how much you have to drop off from a Barbell curl to a preacher curl? That shouldn't be the case...

This is just my advice man, but I am getin great results, and im not even trying to bulk right now lol.

My biceps get worked on back day, so generally my bi's are half dead when i start training them lol. Heres my bicep routine:

Barbell Curls 3 sets of 4-6 reps (if i get 6 reps, i add 5 lbs to the next set then up everything the following week).
DB alternating Curls 2 sets of 4-6 reps each hand. Remember, stand up and do these, and let your body move naturally as you curl the weight, dont try to isolate the bicep completely.

Your biceps are a smaller muscle, so they don't need to be taxed like chest and back muscles do.

Here's a good read on how to do them right:

http://www.ast-ss.com/training/exerc...sp?bp=Arm&pn=3

gcs118 · 26-Jun-04, 06:25 PM

I'm probably gonna drop to 6 reps on most everything for awhile to see how that works. I'll do 3 sets for each exercise, increasing the weight each set, and if I complete a full 3 x 6, then I'll add weight next time.

Dumbbell curls are part of my regular workout, just not this week. They will be there next week. I try to mix it up for a variety so I don't get bored and also to hit the muscles differently. I do my DB curls sitting down, I don't really see a benefit from standing?