My Fitness Journal - Page 20

gcs118 · 27-Nov-04, 10:47 PM

CARDIO, Saturday, November 27, 2004
Racquetball 2 Games (~45 Minutes)

gcs118 · 28-Nov-04, 10:50 AM

SUPPLEMENTAL, Sunday, November 28, 2004
Bench Press 10 x 45 lbs, 8 x 135 lbs, 8 x 135 lbs, 8 x 135 lbs
Incline Press 6 x 120 lbs, 6 x 120 lbs
Wrist Curls 8 x 35 lbs, 8 x 40 lbs, 8 x 50 lbs, 8 x 55 lbs

Notes: Went light today and did extra forearm work too. Pretty easy.

CARDIO, Sunday, November 28, 2004
Racquetball 2 Games (~45 Minutes)

gcs118 · 30-Nov-04, 08:55 PM

CARDIO, Tuesday, November 30, 2004
Boxing (~1 Hour)

Notes: Intense as hell, as usual.

gcs118 · 01-Dec-04, 04:19 PM

LEGS, Wednesday, December 1, 2004
Calves 2 x 12 on machine
Squats 10 x 135 lbs, 6 x 185 lbs, 6 x 225 lbs, 6 x 225 lbs, 6 x 225 lbs
Good Mornings 6 x 155 lbs, 7 x 165 lbs, 6 x 175 lbs
Leg Press 8 x 390 lbs, 8 x 390 lbs, 8 x 390 lbs

Notes: Second week of squats, knocked it out relatively easily. I don't think 3 x 8 will be too much trouble next week. Oops on the GMs, I meant to start at 145 but apparently I can't count. I thought my first set was a little more difficult than usual lol. And then on the second set I did too many... Leg press was hard first set then got easier thank god.

Klinger · 02-Dec-04, 11:20 AM

Hey - you're kind of doing MAX-OT on squats, too (referring to your question in my journal). If you were following the letter of the law, you would do, say, 230 or 235 next week since you nailed 3x6 at 225.

gcs118 · 02-Dec-04, 12:05 PM

haha I just replied asking that very question pretty much in your journal. I'm gonna try to move on to a 3x8, then 3x10, but after that I'm not so sure. I can't seem to find any squat routines online that are of any use to me.

gcs118 · 02-Dec-04, 05:25 PM

CHEST, Thursday, December 2, 2004
Bench Press 6 x 115 lbs (CG), 6 x 135 lbs, 6 x 160 lbs, 6 x 160 lbs, 6 x 160 lbs
Incline Press 8 x 115 lbs, 8 x 115 lbs
Dumbbell Press 6 x 50 lbs, 6 x 55 lbs, 5 x 60 lbs
Incline Flyes 8 x 30 lbs, 7 x 35 lbs, 6 x 35 lbs

Notes: Bench really took it out of me. Reps 5 and especially 6 on the last set went so slowly. Incline I was aiming for 10 but had no spot, got 8 relatively easily. And I want to hit all of my reps at 60 lbs on DB press! Arg! Second time missing that last rep. Also couldn't go to 40s on incline flyes due to high reps and just altogether burned out by that point. I'm glad I could hit my bench reps though, so decent overall workout.

PS Triceps burn and ache like no other. lol I really should do more direct tricep work...I don't really have much more than 1 set a week I don't think :confused:

gcs118 · 03-Dec-04, 06:27 PM

BACK/BICEPS, Friday, December 3, 2004
Deadlifts 10 x 45 lbs, 8 x 135 lbs, 6 x 225 lbs, 6 x 280 lbs, 6 x 290 lbs, 6 x 300 lbs
Barbell Curls 4 x 65 lbs, 4 x 80 lbs, 4 x 80 lbs, 4 x 80 lbs
One Armed Dumbbell Row 8 x 50 lbs, 8 x 55 lbs, 8 x 55 lbs
Hammer Curls 8 x 30 lbs, 8 x 30 lbs, 5 x 30 lbs
Abs

Notes: First lift ever at 300 lbs!!!!!!!

I'm very excited to have hit 300 lbs on my first freeweight exercise. BB curls were not nearly as hard as I thought, I wish I would have tried 85 lbs. The rows...I'm thinking less reps. Abs felt good, haven't really worked them in awhile. BUT....I have a few concerns with my deadlifting.

First and foremost, at the lockout of my last rep at 300, my lower back felt for a split second like it was going to cave and I would fall backward. Will a lifting belt prevent this? Secondly, my chest was still sore from chest day yesterday and after the first heavy set of deads, my upper left pec is hurting, right in between the pec muscle and my upper arm. Is there a way to warm this up prior to lifting or is it simply because those muscles were already sore?

Finally, I spoke with a heavy deadlifter and asked about straps. He said "you don't even have to think about holding the bar." Sounds appetizing. I may look into these soon if my grip keeps giving me trouble, but I am mostly concerned about injury from my lower back giving out. Thanks for any suggestions here!

**.V.** · 03-Dec-04, 08:56 PM

Man - I'm not even close to being able to discuss a 300 lb lift - so I can't give any pointers - firehawk or jaster will be the ones that know all about that - but WOW. Congrats on a 300 lb deadlift - and for 6 reps to boot. That's great.

Did you make a note of it in the Personal Record thread?

gcs118 · 03-Dec-04, 09:23 PM

Quote:

Originally Posted by a_welch503

Man - I'm not even close to being able to discuss a 300 lb lift - so I can't give any pointers - firehawk or jaster will be the ones that know all about that - but WOW. Congrats on a 300 lb deadlift - and for 6 reps to boot. That's great.

Did you make a note of it in the Personal Record thread?

Thank you very much. But it's a good idea to post up in the PR thread...I'm sure lots of people there will know about belts and straps and stuff. Excellent idea. And I've seen your lifts...many of them are fast approaching 300, so don't count youreslf out too fast!

Klinger · 04-Dec-04, 10:12 AM

:

: For hitting that 300. Sweet!

Considering your rapid strength gains, maybe you should go with straps. That way your progress won't be slowed by your grip.

As for feeling like you are falling backward, I can only offer advice from personal experience. When that happens to me, it's because I'm coming up too fast with my hams, then jerking the bar into the lockout position with my arms and lower back, which causes me to pitch my weight backward and wobble a little. A dangerous thing to do when yanking 300 pounds off the mat.

Just be aware of the fluidity of your movements. The hams, hips, delts, arms, back and traps all should be moving in harmony with each other, like a smooth chain. Look for signs of herky jerky movements and try to eliminate them.

Again, awesome job!

gcs118 · 04-Dec-04, 01:10 PM

Thanks Klinger! I was thinking about getting straps and just doing more forearm/grip work so as not to hinder that growth. I think I'm about to hit a DL plateau though so I'm not sure yet. And thanks for the tip about a smooth motion. After reading many threads about belts, I don't think I'd like it. And I remember at 250 lb DL the trainer told me I was doing ok, but just try to make it one big motion. I will have to focus hard on form next time for sure.

gcs118 · 05-Dec-04, 12:10 PM

SHOULDERS/TRICEPS, Sunday, December 5, 2004
Arnold Press 10 x 30 lbs, 6 x 40 lbs, 6 x 45 lbs, 4 x 50 lbs
Dumbbell Side Lateral 4 x 20 lbs, 4 x 20 lbs, 4 x 20 lbs
Close Grip Bench Press 6 x 125 lbs, 6 x 135 lbs, 5 x 145 lbs
Dumbbell Shrugs 8 x 75 lbs, 8 x 80 lbs, 8 x 85 lbs
Tricep Pressdown (cable - split ropes) 2 x 8, 1 x 6

Notes: Haven't moved up on Arnold Press for a few weeks. DB side laterals weren't too bad. CGBP went well, still need that last rep. Form on DB shrugs wasn't ideal so I'm staying with the same weight til I feel more comfortable. Threw in some tricep work because I don't usually do too much of it.

gcs118 · 06-Dec-04, 06:08 PM

SUPPLEMENTAL, Monday, December 6, 2004
Decline Press 10 x 115 lbs, 6 x 135 lbs, 6 x 155 lbs, 6 x 175 lbs
Barbell Curls 10 x 45 lbs, 10 x 65 lbs, 7 x 65 lbs, 6 x 65 lbs
Dumbbell Press 12 x 50 lbs, 8 x 50 lbs

Notes: Light day. Happy with decline but I guess it really took it out of me. BB curls and DB press weren't that great.

gcs118 · 08-Dec-04, 03:27 PM

CARDIO, Tuesday, December 7, 2004
Boxing (~1 Hour)

Notes: Finally got to sparring! Woo hoo! Classes over until next semester unfortunately.