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29-May-05, 02:32 PM
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#871
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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wow....  haha
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29-May-05, 02:37 PM
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#872
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Hi Drama Queen
Join Date: Mar 2005
Location: Near Toronto, Ontario
Age: 41
Posts: 6,491
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yeah - that's what the horse said.
__________________
Goals: bench - 200; squat - 225; deadlift - 225
27/01/06: bench - 170; squat - 195 (wrapped); deadlift - 210; total - 575; need - 617; to go - 42
"Illegitimi non carborundum"
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30-May-05, 12:38 PM
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#873
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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Just got back from the gym. It was closed today. D'oh. Wasted gas and time lol, oh well, I guess back/biceps day is tomorrow now.
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30-May-05, 01:05 PM
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#874
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Registered User
Join Date: Mar 2005
Location: Bethesda, MD
Age: 35
Posts: 162
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Same here...I found out the hard way also!!!
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30-May-05, 01:20 PM
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#875
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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Well at least I wasn't the only one  |
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31-May-05, 11:46 AM
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#876
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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BACK, Tuesday, May 31, 2005
Deadlifts 5 x 45 lbs, 1 x 135 lbs, 1 x 225 lbs, 1 x 315 lbs, 1 x 365 lbs, 5 singles @ 405 lbs
BORs 5 x 115 lbs, 3 x 145 lbs, 6 x 165 lbs, 6 x 165 lbs
T-Bar Rows (wider grip, 2 sec. hold) 6 x 105 lbs, 6 x 105 lbs
DB Curls 5 x 35 lbs, 5 x 45 lbs, 5 x 50 lbs
Notes: Worked on DL form, using legs to get to my knee, then back to lock out. Probably could have hit more singles if I let form slip. Form was slightly slipping on DB curls towards the end with the 50s, I started leaning to one side a bit. Otherwise, a great day. |
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01-Jun-05, 10:19 AM
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#877
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,866
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Not that its a big deal since you only did one, but do you think you need any warmup sets for your biceps after 4 heavy sets of rows? Nice back work as usual.
__________________
Not enough hours in the day...
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01-Jun-05, 10:37 AM
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#878
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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Good question. Oftentimes, I don't do any bicep warm up, but that day my biceps didn't have even the slightest pump or anything from all the back work, so I thought I'd do just a quick and easy warm up. Usually I don't warm them up though.
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01-Jun-05, 10:42 AM
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#879
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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ABS/GRIP, Wednesday, June 1, 2005
Decline Sit Ups BW x 10, BW+55 x 10, BW+75 x 10
DB Static Holds (20 sec.) 55s, 75s, 100s, 120s
Crunch Machine 10 x 200 lbs
Hanging Leg Raises 10 x 50 lbs, 10 x 50 lbs
Suitcase Deadlifts (each side) 6 x 95 lbs, 4 x 135 lbs
Forearm Rope 10 lbs (up and down), 20 lbs (up and part way down)
Notes: I don't think I warmed up enough for decline sit ups. I had planned to hit 10 x 90 lbs. Usually I do bodyweight 3x10 before any weighted work, and I had a very small snack before working out only. DB holds were easy, I'll have to do drop sets because no higher DBs to work with. Crunch machine useless, had it maxed out. First time doing suitcase deads as well...damn those are hard to balance. Anyone got tips for that? Forearm rope burned like no other...the one where you twist it up, then lower it slowly. |
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01-Jun-05, 10:57 AM
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#880
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Registered User
Join Date: Mar 2004
Posts: 1,848
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Quote:
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Originally Posted by gcs118
First time doing suitcase deads as well...damn those are hard to balance. Anyone got tips for that?
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Greg, thats really the whole piont for those, it's tough to balance so your core and oblieques really get worked, just make sure you use a weight that you can stand all the way erect with, if you can't stand straight with it lower it 5lbs and work back up, after a few weeks or so you should be well used to them and start noticeing some new strength in your back,core,mid-section. |
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01-Jun-05, 11:06 AM
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#881
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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I did a complete side bend with the weight, pick it up, then lean the opposite way, as if doing DB side bends. It just kept wanting to tip forward or backward...lol guess it just takes practice. I like these a lot better than DB side bends already.
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01-Jun-05, 11:22 AM
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#882
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Registered User
Join Date: Mar 2004
Posts: 1,848
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well then theres enough weight on there (maybe too light, if your actually doing a "side bend") but thats good for your first few times, I like to use a weight I can't "side bend" and just stand striaght with it, you'll actually notice the areas being worked harder that way, thats a true "suit-case" DL.
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01-Jun-05, 11:33 AM
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#883
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,396
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Yeah it was definitely light to start with, I'm used to using the 110s for 10 pretty easy reps on DBs for side bends. So I just stand up straight with the weight for a true suitcase DL? I think Im going to stick with 95-135 range for now until I get the movement down.
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01-Jun-05, 11:42 AM
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#884
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Registered User
Join Date: Mar 2004
Posts: 1,848
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Quote:
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Originally Posted by gcs118
Yeah it was definitely light to start with, I'm used to using the 110s for 10 pretty easy reps on DBs for side bends. So I just stand up straight with the weight for a true suitcase DL? I think Im going to stick with 95-135 range for now until I get the movement down.
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yeah, you want all the resistance of the weight to be pulling you back down, and your fighting hard to stand erect, but the weight must be enough so that you can stand striaght, but have a tough time, yeah definitley get used to it first, theres really nothing wrong at all with "suit-case" lifting the weight first and doing a slight side bend, it'll help you get a good feel for it. |
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01-Jun-05, 01:17 PM
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#885
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Registered User
Join Date: Jun 2003
Age: 20
Posts: 5,301
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Glad you tried it man, i told you it was a doozie  . Besides obliques it helps with grip to a good extent at least from my own personal results.
__________________
You will die, when i say, you will die, back to the front.
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