| Online Journals Keep an online workout journal so we can all learn and share ideas. Sub forum: Progress Pictures |
Registered Members don't see these ads. Register now it's free!
12-Jul-04, 07:59 PM
|
#46
|
|
Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
|
Quote:
|
Originally Posted by gcs118
LEGS, Monday, July 12, 2004
Squat 6 x 175 lbs, 6 x 185 lbs, 6 x 195 lbs
Calf Raises 15 x 155 lbs, 15 x 165 lbs, 15 x 175 lbs
Straight Leg Deadlift 6 x 95 lbs, 6 x 105 lbs, 6 x 115 lbs
Wall Sit 1 minute
Notes: I think pretty soon I'm gonna need a spot for my squats. Is there any possible way to have only one spotter, or do you absolutely need 2 people, one on each side? Otherwise I think I had a pretty good workout. Coming very close to repping 200 on the squat! |
Looking top notch on those squats, my man. Very strong. Your max is looking to be somewhere around 220-225, I'd guess.
If you don't feel comfortable squatting w/o a spotter, you could do them in the Smith machine. Won't work the stabilizers as much, but it will keep you from dropping 200 pounds of plates.
Here's what I do at the Y at the regular squat station: get into a kneeling position and set two pins a little under shoulder height. Then, if you get to the bottom of the movement and can't drive up, you can kneel down, lean forward and rack the bar.
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
12-Jul-04, 10:36 PM
|
#47
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
Now that kneeling idea is a good one! I always set them so they were barely under where the bar sat, and I figured I'd just kinda fall backwards and let the cage do the rest. haha the kneeling would be more controlled I imagine, I'll give it a shot.
|
|
|
|
|
13-Jul-04, 09:02 AM
|
#48
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Quote:
|
Originally Posted by gcs118
LEGS, Monday, July 12, 2004
Wall Sit 1 minute
|
What's " Wall Sit"???? Is that your resting?
-Amy |
|
|
|
|
13-Jul-04, 09:10 AM
|
#49
|
|
Determined!
Join Date: Nov 2003
Location: Calgary, Alberta
Age: 21
Posts: 306
|
Quote:
|
Originally Posted by SurfinAmy
What's "Wall Sit"???? Is that your resting?
-Amy
|
Amy - Do you know what a wall squat is? That's the same thing. I do it after each leg training...2 min., but my goal is 5 min. 
gcs118 - Nice job with the training! Keep it up and you'll have the desired results in no time.  :
__________________
"The greatest pleasure in life is in doing what people say you cannot do." - Walther Bageholt
My JOURNAL
|
|
|
|
|
13-Jul-04, 11:17 AM
|
#50
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
Quote:
|
Originally Posted by dianas05
Amy - Do you know what a wall squat is? That's the same thing. I do it after each leg training...2 min., but my goal is 5 min.
gcs118 - Nice job with the training! Keep it up and you'll have the desired results in no time. :
|
Exactly. The wall sit is basically I guess the wall squat, where my back is flat against the wall as if I'm sitting against it, thighs parallel and knees at 90 degree angles. Just a bodyweight exercise at the moment to finish off my leg routine.
Thanks for the encouragement dianas! It's always good to have extra motivation |
|
|
|
|
13-Jul-04, 11:21 AM
|
#51
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
CHEST, Tuesday, July 13, 2004
Bench Press 6 x 130 lbs, 6 x 140 lbs, 5 x 150 lbs
Decline Press 6 x 115 lbs, 6 x 125 lbs, 6 x 135 lbs
Dumbbell Flyes 6 x 25 lbs, 6 x 30 lbs, 3 x 35 lbs
Push Ups 19, 13, 10
Notes: Today I didn't have a spot so I didn't go all out on the bench. I *think* I could have gotten 6 x 150 lbs. I'll easily have it within the next couple weeks I'm sure, just a matter of time now. Those DB flyes at 35 lbs...WOW. Talk about HEAVY haha I was going for 4 and couldn't move up from the bottom so I just dropped them. Felt like a great workout today.
|
|
|
|
|
13-Jul-04, 03:44 PM
|
#52
|
|
Determined!
Join Date: Nov 2003
Location: Calgary, Alberta
Age: 21
Posts: 306
|
No problem...I'll be checking in often! 
__________________
"The greatest pleasure in life is in doing what people say you cannot do." - Walther Bageholt
My JOURNAL
|
|
|
|
|
14-Jul-04, 01:02 PM
|
#53
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
BACK/SHOULDERS, Wednesday, July 14, 2004
Deadlift 6 x 185 lbs, 6 x 195 lbs, 6 x 205 lbs
Military Press 6 x 65 lbs, 6 x 75 lbs, 6 x 85 lbs
Hyperextensions 15 x 25 lbs, 15 x 25 lbs, 15 x 25 lbs
Dumbbell Shrugs 6 x 65 lbs, 6 x 75 lbs, 6 x 75 lbs
Forearm Lay 1 minute
CARDIO, Wednesday, July 14, 2004
Racquetball 3 Games (~1 hour)
|
|
|
|
|
15-Jul-04, 07:37 AM
|
#54
|
|
Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 37
Posts: 2,225
|
Nice work on the bench. It's tough when you don't have a spotter and you're not sure whether you can squeeze out another rep. But you're better off playing it safe and avoiding a potential injury. Just make that sixth rep your goal for next week.
|
|
|
|
|
15-Jul-04, 12:00 PM
|
#55
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
ARMS,Thursday, July 15, 2004
Barbell Curl 6 x 70 lbs, 6 x 75 lbs, 5 x 80 lbs
Skull Crushers 6 x 60 lbs, 6 x 65 lbs, 4 x 70 lbs
Preacher Curl 6 x 50 lbs, 6 x 55 lbs, 5 x 60 lbs
Dips 7, 7, 7
|
|
|
|
|
15-Jul-04, 12:02 PM
|
#56
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
I'm going to be out of town again July 16-26. This time I should come back in similar, if not better shape. I'll be backpacking for 5 days straight...52 miles! It'll be quite a workout I'm sure.
|
|
|
|
|
17-Jul-04, 12:39 PM
|
#57
|
|
Registered User
Join Date: Feb 2004
Location: California
Posts: 1,389
|
Quote:
|
Originally Posted by gcs118
I'm going to be out of town again July 16-26. This time I should come back in similar, if not better shape. I'll be backpacking for 5 days straight...52 miles! It'll be quite a workout I'm sure.
|
That sounds so awesome.....
-Amy |
|
|
|
|
17-Jul-04, 01:08 PM
|
#58
|
|
Registered User
Join Date: Sep 2003
Location: Calgary, Alberta
Age: 25
Posts: 2,325
|
Quote:
|
Originally Posted by gcs118
I'm going to be out of town again July 16-26. This time I should come back in similar, if not better shape. I'll be backpacking for 5 days straight...52 miles! It'll be quite a workout I'm sure.
|
Sounds like a blast! Where do you go? (if you don't mind my asking  )
__________________
Live to Run, Run to Live
12lbs of baby weight to lose!!
|
|
|
|
|
25-Jul-04, 08:44 PM
|
#59
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
CARDIO, July 19-23, 2004
Backpacking (~50 hours)
Oh man. 52 miles on Isle Royale in Michigan, the nation's least visited National Park. The first 3 days we did 11, 14, and 11 miles, which were hell. Last 2 days of 8 and 8 were much easier. On the 14 mile day, breakfast was a mini box of cereal and lunch was a bagel...this sustained us for 12 hours of backpacking. Then we get to camp and pump/filter water from the time we get there til the time we sleep. Nonstop work for 5 days...then we help dig a foundation out when we return  Tough work! Can't wait to lift again tomorrow. |
|
|
|
|
26-Jul-04, 09:11 AM
|
#60
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,366
|
CHEST, Monday, July 26, 2004
Incline Press 6 x 105 lbs, 6 x 115 lbs, 2 x 125 lbs
Dumbbell Press 6 x 45 lbs, 5 x 50 lbs, 4 x 50 lbs
Dumbbell Incline Flyes 6 x 25 lbs, 6 x 30 lbs, 6 x 30 lbs
Push Ups Wide Grip 15, 13, 9
Notes: Felt weak today. I guess 10 days without weight training really does have a pretty significant impact. I'm looking to be back on track within a week or 2, so I won't let this keep me down. Plus without a spot, I couldn't push myself harder than I did. |
|
|
|
 |
|
|
Tags
|
| active recovery, added sugar, added weight, adding mass, alternating curls, arnold press, arnold presses, assisted pull, assisted pullups, awesome workout, balanced meal, balanced meals, bar pulldowns, bar rows, barbell curl, barbell curls, barbell press, barbell row, barbell rows, barbell shrug, barbell shrugs, basic exercises, behind head, bell curls, bell press, bench max, bench press, bench presses, bench routine, bicep workout, blood flow, blood flowing, body builder, body builders, body exercise, body fat, body guessing, body routines, body split, body weight, body workout, bodyweight exercises, box squats, brisk walk, brisk walking, bruce lee, building muscle, bulking phase, butter sandwich, cable crunch, cable crunches, cable pull, cable push, cable pushdown, cable row, cable rows, calf machine, calf press, calf presses, calf raise, calf raise machine, calf raises, calorie dense, canned tuna, cardio routine, cherry pickers, chest area, chest exercise, chest exercises, chicken breast, chicken legs, chicken sandwich, clean eating, compound exercise, compound movement, compound movements, concentration curls, conventional deadlift, conventional deadlifts, core strength, counting calories, creatine supplementation, crunch machine, curl bar, currently eating, currently weigh, cut calories, decent workout, decline bb, decline bench, decline crunch, decline sit, decline situps, deep squat, delt raises, diamond push, digestive system, digital camera, dip machine, distance runner, distance running, domini sit semper, double overhand, drop weight, dumbbell curl, dumbbell curls, dumbbell fly, dumbbell flyes, dumbbell incline, dumbbell press, dumbbell presses, dumbbell row, dumbbell shoulder, dumbbell shoulder press, dumbbell shrugs, dumbell curl, dumbell curls, early morning, exercise routine, extra fat, extra muscle, fall asleep, farmers walk, fast food, fast twitch fibers, felt heavy, felt strong, fitness test, flat bench, flat bench press, flat press, floor presses, flutter kicks, gain muscle, gain muscle mass, gain weight, gaining strength, gaining weight, gotta eat, grilled chicken, grip bench, grip bench press, grip chin, grip chins, grip lat, grip pull, grip pulldown, grip pulldowns, grip strength, grip training, grow muscle, hack squats, hammer curl, hammer curls, hammer str, hang cleans, hanging leg, hanging leg raise, hanging leg raises, head press, healthy eating, healthy foods, healthy lifestyle, heart rate, heavy bag, heavy bench, heavy compound, heavy deadlifts, heavy deads, heavy lifts, heavy squats, heavy stuff, heavy weights, heavy workout, high calorie, high protein, high pull, high weight, higher rep, higher volume, higher weight, higher weights, hill sprints, hip flexor, hip flexors, holy cow, hook grip, hours sleep, hours straight, human body, ice cream, incline bb, | |
