| 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-Mar-05, 03:46 PM
|
#616
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
CHEST, Saturday, March 12, 2005
Bench Press 8 x 45 lbs, 3 x 95 lbs, 2 x 115 lbs, 1 x 135 lbs, 5 x 165 lbs (2 sec pause), 4 x 165 lbs (2 sec pause)
Dips BW x 6, BW+25 x 6, BW+35 x 6, BW+45 x 6
Side Laterals 10 x 15 lbs, 10 x 20 lbs, 8 x 20 lbs
Notes: Did some pause benching today. I held the bar at the bottom for 2 seconds. Wow - does this make it a lot harder. Dips went pretty well. Form on side laterals started to slip towards the end of my first set, and I was too beat to finish second set even with bad form.
|
|
|
|
Registered Members don't see these ads. Register now it's free!
|
|
|
|
|
12-Mar-05, 04:42 PM
|
#617
|
|
Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
|
Pause on the bottom - that does make it tough. - and still pressing more than me. good work.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
|
|
|
|
|
12-Mar-05, 04:49 PM
|
#618
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
lol thanks Andy, and if I recall it's only like 5 lbs over your last workout...and you did way more reps than I did!
|
|
|
|
|
12-Mar-05, 09:24 PM
|
#619
|
|
Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
|
Hey man nice dipping! I did them pretty often and they just shot up. Good luck, dips rock!
|
|
|
|
|
13-Mar-05, 03:47 AM
|
#620
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
Thanks Andrew...the set with 45 was killer, I don't know how you can keep going beyond that!
|
|
|
|
|
13-Mar-05, 11:37 AM
|
#621
|
|
Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
|
Those are some killer dips. Damn. Heavy dipping will really help your bench in the long run, especially endurance-wise.
__________________
Gentlemen, you can't fight in here! This is the War Room!
|
|
|
|
|
13-Mar-05, 12:34 PM
|
#622
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
Thanks Jason, but I feel so damn small when these guys come with their 90 lbs and rep it like it's nothing. But I'll get there someday...mark my word! lol
|
|
|
|
|
13-Mar-05, 12:38 PM
|
#623
|
|
Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
|
Probably sooner than you think man. Just keep at them, a couple times a week, and they will SHOOT up. It's like practicing.
|
|
|
|
|
13-Mar-05, 01:15 PM
|
#624
|
|
Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
|
I keep hearing about dips - what are they for? Chest? I've thought about giving them a try, but I think that will mean investing in some new equipment. Time to go peruse the links.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
|
|
|
|
|
13-Mar-05, 01:51 PM
|
#625
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
Dips are great mass builders for chest and triceps. All you need is parallel bars to do them, or something to hold you up. I do them straight up and down to hit my triceps, but many people lean forward to hit the chest more. Andy you gotta try these sometime...your triceps will love you!! |
|
|
|
|
13-Mar-05, 02:00 PM
|
#626
|
|
Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
|
I just replaced part of my roof - remember the last hurricaine that came too far north and too far inland - on the right coast? I've got some scrap lumber that I was going to burn - I think I will pull out enough to make some bars and give them a try.
If it wouldn't be too close to cardio time (I lift in the AM) I would go over to the HS and try 'em there in the evening. That's where and when the state troopers, and deputies lift around here. A couple of us from the EMS have been invited to join them - the schedule just don't work for me. Tomorrow is chest day, I may try it just this once after cardio and see how they feel.
Thanks.
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
|
|
|
|
|
14-Mar-05, 08:08 PM
|
#627
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
BACK, Monday, March 14, 2005
Deadlifts 6 x 135 lbs, 3 x 225 lbs, 2 x 275 lbs, 1 x 315 lbs, 4 x 335 lbs, 4 x 345 lbs, 2 x 355 lbs, 2 x 365 lbs
Chin Ups BW x 6, BW+15 x 5, BW+20 x 5
BORs 6 x 115 lbs, 6 x 115 lbs
Notes: The deadlifts today should not have felt as heavy as they did. I tried a new warm up, I usually do 6 x 45, 6 x 135, 6 x 225, then straight to 330+ for working sets. I think my lack of energy is from my diet. I just never feel like eating anymore. Any new deadlift routine is welcome, I think my 4,4,2,2 program has worn very thin lol!
Chin ups felt alright, and I tossed in some BORs. I hate BORs. I went light because I felt DRAINED after deadlifts, and especially after chin ups.
|
|
|
|
|
16-Mar-05, 08:33 PM
|
#628
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
GRIP/BICEPS, March 16, 2005
Hammer Curls 6 x 30 lbs, 6 x 40 lbs, 6 x 40 lbs
Static Holds 315 lbs x 10 seconds
Plate Pinches 2 10's x 20 seconds, 2 10's x 20 seconds
Barbell Curls 4 x 85 lbs, 4 x 85 lbs
Notes: Wanted to get some extra grip work in. I tried 405 for static holds and got only 5-7 seconds each way. The bar felt greased up with sweat, otherwise it wasn't too heavy I couldn't take it.
Last edited by gcs118; 16-Mar-05 at 08:37 PM.
|
|
|
|
|
18-Mar-05, 12:13 PM
|
#629
|
|
Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,436
|
LEGS/ABS, Friday, March 18, 2005
Squats 6 x 45 lbs, 6 x 95 lbs, 6 x 135 lbs, 6 x 175 lbs (2 sec pause), 6 x 175 lbs (2 sec pause)
Calf Raises 8 x 225 lbs, 8 x 295 lbs, 8 x 295 lbs, 8 x 295 lbs
SLDLs 6 x 135 lbs, 6 x 225 lbs, 6 x 225 lbs, 6 x 225 lbs
Hanging Leg Raises BW x 10, BW+30 x 10, BW+30 x 10
DB Side Bends 6 x 100 lbs, 6 x 100 lbs
Notes: I'm not feeling much of anything in my lower back anymore from doing squats like I used to. These pause squats are much more difficult too lol! I'm going as deep as I can go for squats. I felt a little something in between my glutes and lower back. Not sure what it is, probably just the stretch from going so deep, or even my glutes working cuz I probably didn't use them as much as I should have before!
I've noticed since I dropped the weight on calf raises and do a full ROM, the muscle on the inside of my leg right by the knee gets worked more. SLDLs I focused on thrusting my hips versus using my lower back. At the bottom to make sure I didn't use my back, I sort of pushed my heels together into the ground, squeezing my ass and hamstrings to pull me up.
Abs were all easy, didn't feel like going too heavy. I was tired. And sorry for the long notes section today. |
|
|
|
|
18-Mar-05, 01:06 PM
|
#630
|
|
Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,911
|
Nice leg day. You're gonna have a sore butt tomorrow.  :
__________________
I will train with you. I will fight for you if you cant. I will die to save another. But I will bleed only for Kimberly.
|
|
|
|
 |
|
|
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, | |
