My Fitness Journal

[.V.]

A little too hardcore don't ya think? I never meant to do it - just with ms - sometimes things don't work - like bladder control.

[gcs118]

Oh I didn't know you meant it personally happened, I thought you were just saying it was a possibility. D'oh!

[gcs118]

LEGS/ABS, Friday, January 14, 2005
Squats 6 x 45 lbs, 6 x 135 lbs, 6 x 225 lbs, 4 x 255 lbs, 4 x 265 lbs, 2 x 275 lbs, 2 x 285 lbs
Calf Raises 8 x 315 lbs, 8 x 315 lbs, 8 x 315 lbs
Good Mornings 6 x 135 lbs, 6 x 170 lbs, 6 x 180 lbs, 6 x 190 lbs
Hanging Leg Raises BW x 8, BW+25 x 8, BW+30 x 8
Side Bends 6 x 70 lbs, 6 x 80 lbs, 6 x 90 lbs

Notes: Squats felt great today! Every time I unracked the weight it felt pretty light. For the first threee sets I did 4,4,2, and I've gotten 8,6,4 with the exact same weights, but never more than one at 285. It was much easier than before. I can't wait to squat 300 GMs made my bicep start to hurt again. Ugh! They were challenging as well.

[gcs118]

SHOULDERS, Saturday, January 15, 2005
Military Press 10 x 45 lbs, 8 x 65 lbs, 8 x 85 lbs, 8 x 85 lbs, Drop Set: 6 x 75 lbs, 6 x 65 lbs, 1 x 55 lbs
Rear Delt Raise 6 x 12 lbs, 6 x 12 lbs, 6 x 12 lbs
Upright Rows 8 x 45 lbs, 8 x 85 lbs, 8 x 85 lbs
Dumbbell Shrugs 6 x 75 lbs, 6 x 80 lbs

Notes: Trying to mix things up on MP. Rear delts were pretty easy. Overall decent workout.

[gcs118]

My arm keeps acting up; it is more of a dull aching pain than the intense pain it used to be. I'm skipping arms day tomorrow and returning as scheduled next Wednesday. Hopefully these extra 3 days help in the healing process.

[abarlament]

Bro nice squatting.

[gcs118]

Originally Posted by abarlament

Bro nice squatting.

Thanks! It looks like my new rep scheme is really working out for me so far.

[SurfinAmy]

Hey gcs, ya, nice job on the squats, 300 will be awesome when you hit it! Hope you are doing well....

-Amy

[gcs118]

Thanks Amy glad to hear from you again

[Azanmi]

The rest will probably help but as someone once said to me "Well...rest is ok. But don't let it happen again!!!"
No but seriously, I woke up this morning with some serious shoulder pain, I think I injured it on the medial delt machine so I'll be taking it easy for a while as well. Nice squats by the way, that is definately an area I have never done much with.

:

[gcs118]

Trying to rub it in now huh Azan The pain is pretty much gone, so I'm going to have an unplanned hypertrophy week, using light weights and high reps to make sure the arm heals before I hit it heavy. Any idea about your shoulder pain? Is it pulled you think or what?

[gcs118]

BACK, Wednesday, January 19, 2005
Deadlifts 20 x 45 lbs, 15 x 135 lbs, 15 x 185 lbs, 15 x 225 lbs
Bent Over Rows 10 x 45 lbs, 10 x 95 lbs, 10 x 115 lbs
Pull Ups 5, 4, 3
Hanging Leg Raises BW x 8, BW+30 x 8, BW+30 x 8, BW+30 x 8

Notes: Lower weight, high rep week. After the deads I felt like puking, it sucked bad. Pull ups were weak after doing BORs (which I dislike). Didn't feel good enough to keep going on abs, don't really care though. I ran yesterday for a while. I keep forgetting to add cardio to my journal so I think I'm just gonna not write it in here unless it's major.

If you don't like bent over rows then why do you do them.

Here is a workout that a couple others on this forum are following with postive comments. Why don't you consider this as your back only workout for 4 weeks and see what happens:

1) 1 set of standard grip pull-ups
2) 1 set of standard grip chin-ups
3) 1 set of close-grip pull-ups
4) 1 set of close-grip chin-ups
5) 1 set of wide-grip pull-ups
6) 1 set of wide-grip chin-ups

All sets should be 1-2 reps less of your maximum - don't fail. Allow 2-3 minutes of recovery between sets.

I think you'd be impressed with your 4 week results.

Unsolicited suggestion so if you don't like feel free to tell me to buzz off and I won't be offended.

Have a good day!

[gcs118]

I might start adding the different varieties where I do pull ups on back day, but there is no way I'm taking my beloved deadlifts out of my back day. I do BORs basically to add mass, I do them once every 2 weeks. I've been working on regular pull ups so I can eventually add weight. A variety in that department might not be a bad idea.

PS I know pull ups work the lats good (which is why I do them), but do chin ups work the back at all or are they more of a bicep exercise?

[Firehawk]

They definitely work the back.

Powerlifters do reverse grip close grip chins all the time. They aren't doing them to work biceps man. To a powerlifter, biceps are one of the least important muscles.

PS: Don't stop doing BOR's .