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13-Dec-04, 02:44 PM
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#316
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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I was thinking maybe for next cycle what if I completely took out squats and worked on hack squats? I wonder if that would help my regular squats any...even though I hate hack squats. Haven't seen too many people do them on this board, just wondering if anyone has any opinions.
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15-Dec-04, 01:43 PM
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#317
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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BACK, Wednesday, December 15, 2004
Deadlift 10 x 45 lbs, 10 x 135 lbs, 6 x 225 lbs, 6 x 285 lbs, 6 x 295 lbs, 6 x 305 lbs
Pull Ups BW x 7, BW x 4, BW x 4
Hyperextensions 10 x 55 lbs, 10 x 55 lbs, 10 x 55 lbs
Abs
Notes: First day back after a week off. My grip needs some real help for deads, but the gym won't allow chalk (BS!). I don't want straps but I may resort to them soon. Pull ups kicked my ass. Won't be adding weight for a few more weeks at least. I dropped DB rows because I seriously felt like puking from breakfast. Overall a decent day.
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16-Dec-04, 11:15 AM
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#318
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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CHEST, Thursday, December 16, 2004
Bench Press 15 x 45 lbs, 12 x 115 lbs, 12 x 115 lbs, 10 x 120 lbs, 8 x 130 lbs, 8 x 130 lbs, 10 x 120 lbs
Incline Dumbbell Press 4 x 50 lbs, 5 x 50 lbs
Flyes 8 x 35 lbs, 6 x 40 lbs
Notes: First time benching in a week. Week one here really took it out of me. Had nothing left for incline DB press. Flyes were ok. I dropped two sets and DB press altogether. I figured I'd just ease into it instead of killing everything in one day.
Edit: Forgot to mention I lost 3 lbs.  I am down to 162. I think it has something to do with only 2 meals a day when I had $4 on my meal plan at school lol. I'm starting to eat a lot more now that I'm at home. |
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17-Dec-04, 09:54 AM
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#320
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Quote:
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Originally Posted by SurfinAmy
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Looks very similar to the trunk raises we used to do in track, except our hands would be behind our backs. We used to call that one "humping the floor" or "nut crushers" haha  |
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18-Dec-04, 11:27 AM
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#321
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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LEGS, Saturday, December 18, 2004
Squats 10 x 45 lbs, 10 x 135 lbs, 5 x 225 lbs, 10 x 225 lbs, 8 x 235 lbs, 6 x 255 lbs, 4 x 265 lbs
Calf Raises 8 x 265 lbs, 8 x 275 lbs, 8 x 285 lbs
Good Mornings 6 x 160 lbs, 6 x 170 lbs
Leg Press 3 x 360 lbs, 3 x 360 lbs
Abs
Notes: Squats were awesome today! I tried to go straight into my 10 x 225, but obviously failed horribly the first time, but after that I was ready to rock and roll. My best squat was only 1 x 260, now I hit 4 x 265 and I felt like I should have tried for 4 x 275. I obliterated my legs and took a whole week off. My guess is the extra rest really helped out. I'm praying this strength lasts!
Calf raises will be bumped, way too easy. GMs hurt my lower back upon coming up, so I dropped the third set. Did a warm up on leg press, but I didn't feel I could push out a 2x6 at 420-450 lbs like I wanted. |
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19-Dec-04, 11:00 AM
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#322
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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Nice work on those squats.  : I bet if you drop a set at 185 between the 135s and the 225s you would have no problem getting 225x10 on that first try. Just need another acclimation set.
__________________
Gentlemen, you can't fight in here! This is the War Room!
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19-Dec-04, 04:11 PM
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#323
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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SHOULDERS, Sunday, December 19, 2004
Military Press 10 x 45 lbs, 6 x 85 lbs, 6 x 95 lbs, 5 x 105 lbs
Rear Delt Raise 8 x 10 lbs, 8 x 15 lbs, 8 x 20 lbs
Upright Rows 6 x 95 lbs, 6 x 100 lbs, 3 x 105 lbs
Dumbbell Shrugs 6 x 75 lbs, 6 x 80 lbs, 15 x 55 lbs
Notes: I can't get that last rep on MP for the life of me. I might add a heavier warm up set around 65 lbs. First time doing rear delts. 20 lb DBs was sloppy form, need to stay here. And upright rows, I'm adjusting that. It will be 85, 95, 105 instead of what I have now. I don't know how I got onto that... |
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20-Dec-04, 07:52 AM
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#324
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Ya, 2000 calories isn't really enough imo gcs - I eat at least 2500 or even more every day & I'm not really gaining any weight. You gotta eat more I think.
Hey, great job on the squats!
-Amy |
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20-Dec-04, 09:42 AM
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#325
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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Quote:
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Originally Posted by SurfinAmy
Ya, 2000 calories isn't really enough imo gcs - I eat at least 2500 or even more every day & I'm not really gaining any weight. You gotta eat more I think.
Hey, great job on the squats!
-Amy |
Thanks Amy for the support. I've definitely been a little less strict on my diet recently. Leftover pizza in the fridge? Not for long!  I also started taking a multi-vitamin/mineral every day. I don't plan for it to help my lifts, just have a healthier diet. |
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20-Dec-04, 05:30 PM
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#326
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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ARMS, Monday, December 20, 2004
Dumbbell Curls 8 x 25 lbs, 6 x 35 lbs, 6 x 40 lbs, 4 x 45 lbs
Skull Crushers 6 x 65 lbs, 6 x 75 lbs, 6 x 85 lbs
Hammer Curls 8 x 35 lbs, 8 x 35 lbs
Tricep Pressdown 8 x 120 lbs, 8 x 130 lbs
Notes: First time having an arms day in forever. Skull crushers at 85 lbs dominated me, pretty bad form I believe. Otherwise not too bad, I'll probably add grip work. |
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21-Dec-04, 12:22 PM
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#327
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
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BACK, Tuesday, December 21, 2004
Deadlifts 10 x 45 lbs, 8 x 135 lbs, 6 x 225 lbs, 6 x 290 lbs, 6 x 300 lbs, 6 x 310 lbs
Bent Over Rows 6 x 115 lbs, 6 x 115 lbs, 6 x 115 lbs (underhand)
Hyperextensions 10 x 60 lbs, 10 x 60 lbs, 10 x 60 lbs
Notes: First day using straps. They definitely help hold on to the bar, but the lift still isn't easy. BORs sucked. I don't like doing them...but I'll stick with it so my back grows  I need ideas for hyperextensions. Holding 2 25s and a 10 is just awkward. At my school gym, I can carry over a heavy dumbbell, but my gym at home here has heavy stuff downstairs. I don't know if I can hold 2 25s a 10 and a 5 lol. Skipped abs...feel like crap still. I think it may have something to do with last night (12 shots in 2.5 hours ) |
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21-Dec-04, 12:57 PM
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#328
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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Quote:
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Originally Posted by gcs118
I need ideas for hyperextensions. Holding 2 25s and a 10 is just awkward.
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Why not just load up the bar and hug it like you would for a front squat? EZ bar would be best. Not sure if you can balance it on the traps because bar slipping toward the back of the neck on the negative=bad.
Hillbilly alternative would be to load the plates into an old bookbag and pray the straps hold.
__________________
Gentlemen, you can't fight in here! This is the War Room!
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22-Dec-04, 07:57 AM
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#329
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Quote:
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Originally Posted by gcs118
BACK, Tuesday, December 21, 2004
Deadlifts 10 x 45 lbs, 8 x 135 lbs, 6 x 225 lbs, 6 x 290 lbs, 6 x 300 lbs, 6 x 310 lbs
Notes: First day using straps. They definitely help hold on to the bar, but the lift still isn't easy.
......last night (12 shots in 2.5 hours ) |
Well, there is no way I would be able to do even 1 DL after a night like that..... 
Anyway, you got more reps in @ the higher weight this time, that's cool...
-Amy |
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22-Dec-04, 08:03 AM
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#330
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Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
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Oh ya, what did you mean in my journal "diamond 3 point CGP/Ups"?
got a picture or link to it?
-Amy
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