My Fitness Journal

[gcs118]

SHOULDERS/TRICEPS, Wednesday, August 11, 2004
Military Press 6 x 70 lbs, 6 x 80 lbs, 6 x 90 lbs
Dumbbell Side Lateral 6 x 15 lbs, 6 x 15 lbs, 6 x 15 lbs
Upright Rows 6 x 65 lbs, 6 x 70 lbs, 6 x 75 lbs
Tricep Extension 6 x 45 lbs, 6 x 50 lbs, 4 x 55 lbs

Notes: Very pleased that I got all sets of the military press. Hadn't done upright rows in about 6 months but they're back in my routine now. The bar felt heavy when I picked it up, but all 3 sets went up pretty easily. I think I could've gotten more at 55 lbs on the tricep extensions, but with no one there to spot/catch the weight if I couldn't make it, I didn't push it.

[Klinger]

Nice looking m-press, my man. That much closer to pushing 100.

Those upright rows will grow on you. I love the exercise. Along with shrugs, they help you get that linebacker look in your traps that all the ladies love.

Looks like you definitely can go heavier. I'm at 85 and I think our strength levels are nearly exact at this point. Course, I'm an old man at 33, so maybe that's not too flattering. Hah!

[Andrea]

Klinger - Your not old!!

[gcs118]

haha Klinger 33 isn't old. I'm still playing catch up on you, far behind on the deads and a little lagging on the bench. But I'm right behind ya, so if you lay off, I'm gonna take the lead on strength :P

[Klinger]

Ha! Thanks guys. I don't really think I'm old. I'm just messing with you. gcs - it's good you're focusing on strength and fitness now - seems like so few people realize how challenging and fun getting fit can be.

Gotta go -- time for my Centrum Silver and denture cleaning...Kidding!

[gcs118]

LEGS, Tuesday, August 17, 2004
Squat 6 x 195 lbs, 6 x 205 lbs, 6 x 215 lbs
Calf Raises 15 x 185 lbs, 15 x 195 lbs, 15 x 205 lbs
Dumbbell Lunges 6 x 50 lbs, 6 x 55 lbs, 6 x 60 lbs
Wall Sit 1 minute 15 seconds

Notes: Didn't up the weight on calf raises this time because I wanted to focus more on form, the full extension. I can go up, then I wanted to go up onto my toes for these so I did. DB lunges blew me away, I only do lunges once every 4 weeks lol. And yes, the lbs is for each hand, not total. Finally, the wall sit was hell. Talk about extreme burning and shaking of the legs!

Side Note: Been eating like a fiend, especially high calorie, and yes, lots of "unhealthy" foods. Weight is up to 157 and I'm getting my gut back. I preferred the flat, no flab on my stomach, but I guess this is part of the bulking process.

[Klinger]

Lunges are killers. I don't do them often, either, but those who do say that once you get to heavy weight, switch to BB because it's easier to stabilize and not as rough on your hands/grip.

157 - you're packing it on. Hard not to get that gut back eating like that!

[gcs118]

Originally Posted by Klinger

157 - you're packing it on. Hard not to get that gut back eating like that!

haha yeah I'm thinking 160 will come quickly so I'll aim for 165, and if that comes sooner than expected I'll just shoot for an even 170. Ahh...all you can eat chinese buffet for lunch. Had about 2 plate fulls of meat. Gotta fit that protein in somewhere

[gcs118]

CHEST, Wednesday, August 18, 2004
Bench Press 6 x 130 lbs, 5 x 140 lbs, 4 x 150 lbs
Incline Press 6 x 105 lbs, 5 x 115 lbs, 1 x 125 lbs
Dumbbell Incline Flyes 6 x 30 lbs, 6 x 25 lbs, 6 x 25 lbs
Push Ups Wide Grip 13, 10, 11

Notes: May have been able to get 6 x 140 lbs on bench but spot stepped in when unasked for. My bench has been the same for weeks and weeks. Always 6 x 130, then 5 or 6 x 140, followed by 3 or 4 x 150. What gives?! My sticking point seems to be about halfway up...unsure if this is chest, triceps, or shoulders giving out first? I am even thinking of finding a separate bench routine to take over my own one, because I haven't seen progress in awhile. I do heavy squats the day before benching...would this affect my chest day? Any advice is great, thanks fellas.

[gcs118]

CARDIO, Wednesday, August 18, 2004
Racquetball 2 Games (30 minutes)

Right after lifting, forgot about this.

[Klinger]

Originally Posted by gcs118

My bench has been the same for weeks and weeks. Always 6 x 130, then 5 or 6 x 140, followed by 3 or 4 x 150. What gives?! My sticking point seems to be about halfway up...unsure if this is chest, triceps, or shoulders giving out first? I am even thinking of finding a separate bench routine to take over my own one, because I haven't seen progress in awhile.

Hey man - this routine helped me get my max from 140 to 170. I'm thinking of going back to it myself in a couple weeks:

http://davedraper.com/8-garys-bench-routine.html

Might be worth a look. And if your hitch is mid-chest, you could do some reps on the Smith Machine and isolate that specific 3-4 inches. Plus you can go heavy on the Smith because the hooks will catch the bar when you hit failure.

[gcs118]

Only 4 weeks huh. I might as well give it a shot. First of all though, if my max now is say 160, I use 160 on each chart all 4 weeks, or do I retest my max each week? If I followed the 160 on each chart, the most I ever bench is 150. This really helps to raise your bench?

140 to 170 is a great gain. How many days a week did you bench or do chest work? What did you do to accompany this bench press routine on chest days? And finally was this raw improvements or did/do you use supplements to aid? If this simple routine could add 20-30 lbs to my max bench I'd be ecstatic. Sorry for the "interrogation" haha.

[Klinger]

Originally Posted by gcs118

Only 4 weeks huh. I might as well give it a shot. First of all though, if my max now is say 160, I use 160 on each chart all 4 weeks, or do I retest my max each week? If I followed the 160 on each chart, the most I ever bench is 150. This really helps to raise your bench?

140 to 170 is a great gain. How many days a week did you bench or do chest work? What did you do to accompany this bench press routine on chest days? And finally was this raw improvements or did/do you use supplements to aid? If this simple routine could add 20-30 lbs to my max bench I'd be ecstatic. Sorry for the "interrogation" haha.

If my current max was 160, I'd follow the rep scheme 10 higher: 170. Work chest twice a week. By the first session of the final week you should be hitting right around the target weight and you can max on Day 2 of week 4.

Day 1 I did flat bench, incline bench, dips, flyes, skullcrushers and shoulder press. Day 2 I usually did lighter weight/higher reps on DB flat, DB incline or decline, close-grip and Arnold press. Probably some lateral raises or other triceps movement in there.

The only supplements I took on that cycle were Whey protein and a mutivitamin.

[gcs118]

How come you'd start 10 higher, as in 170? When you did this routine did you find it wasn't too difficult, or were the high reps, or heavy sets, or anything from it a real challenge? I guess what I'm asking is if you successfully completed each workout or if you really have to work at it?

I'm thinking I'll finish the rest of my normal cycle, there's about 3 weeks left, so I'll continue until I'd start completely over. After that I'll most likely redo my routine and fit this in as well as chest twice a week. BB bench only once a week though, correct? Thanks Klinger.

[gcs118]

BACK/BICEPS, Thursday, August 19, 2004
Deadlift 6 x 210 lbs, 6 x 220 lbs, 6 x 230 lbs
Bent Over Rows 6 x 100 lbs, 6 x 110 lbs, 6 x 120 lbs
Dumbbell Curls 6 x 30 lbs, 6 x 35 lbs, 6 x 40 lbs
Pull Ups 10 (body weight), 1 (body weight + 20 lbs)

Notes: Deadlift starting to get pretty damn heavy but still going strong, I won't let the weight overtake me! I was very surprised to get 6 x 40 lbs on each arm for the DB curls. I can't wait to tackle 45s. And the pull ups with the added 20 lbs...bad idea, haha absolutely obliterated me. I tried so hard for that one rep, I ground my teeth and it hurt a decent amount, but I got it.

On a side note, I watched a guy bench 450 lbs for 2-3 reps. Granted it was on the machine, but still, 5 plates on each side is quite a feat! This guy was massive.