My Fitness Journal - Page 73

gcs118 · 10-Jul-05, 01:12 PM

Plus it was a pinky-fingers-on-the-rings lift

Thanks for the support guys

**maverick** · 12-Jul-05, 10:00 AM

You're gonna be itching to get back in the gym, at least I was, but just fight off the urge and relax. Relax, do some light cardio if you feel like you HAVE to do something, but no weights. You'll come back to the gym a new man, back to out-deadlifting all of us.

gcs118 · 12-Jul-05, 10:33 AM

I'll be deadlifting within the hour...and that is my last workout and then I get my week off

After watching Million Dollar Baby, I really want to get some more bag time in and do some punching/boxing. I need to do more cardio anyway, so that should fit in nicely this coming week.

gcs118 · 12-Jul-05, 12:29 PM

BACK/BICEPS, Tuesday, July 12, 2005
Deadlifts Off 35s 10 x 45 lbs, 5 x 135 lbs, 3 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 5 x 375 lbs, 5 x 375 lbs
BORs 5 x 135 lbs
Hammer Curls 6 x 40 lbs

Notes: I'm done. Week off. I strained/slightly pulled my hamstring or ass on the DLs. Should've done one more single in my warm up. I swear those reps at 375 were my ABSOLUTE max. I've never tried so hard and forced myself to get reps like I did here. Surprisingly enough the toughest part was the lock out at the top. I think that's why my ham/ass is strained because I was trying so hard to thrust and lock out. I'll be stretching. Couldn't do BORs, too painful to get any real work done. Tosses in hammer curls and that's it. Next workout a week from Thursday.

12-Jul-05, 12:39 PM

Enjoy your rest.

Some cherry pickers and easy walking might help out with the hamstring/ass muscle ache.

gcs118 · 12-Jul-05, 01:12 PM

haha I immediately thought of cherry pickers after I posted my last entry. I just might give them a try.

ajarvis · 13-Jul-05, 09:24 AM

Nice job on the deadlifts

Enjoy your week off! Hard work deserves a break.

gcs118 · 13-Jul-05, 08:01 PM

Quote:

Originally Posted by ajarvis

Nice job on the deadlifts

Enjoy your week off! Hard work deserves a break.

Thanks Amanda

I think I'm going to spend my week doing gripper work and boxing (and plain old working lol).

gcs118 · 15-Jul-05, 12:18 AM

This is what I plan to do on my next lifting cycle when I return from my time off. I'm looking for any suggestions or advice anyone may have. Let me know what ya think.

BACK/BICEPS
alternate Rack Pulls (triples and singles) with Deadlifts Off Plates (4 sets of 2)
V-bar Pulldowns 2x6-8
Weighted Chin Ups 2x5
BB Curls 1x8

LEGS
Deep Paused Squats 2x5
alternate SLDL 1x20 with SLDL 3x6
Calf Raises 3x8

CHEST/TRICEPS/SHOULDERS
Paused Bench Press 2x5
Decline Press 2x8
Front Raises 2x8-12
Lateral Raises 2x8-12
Face Pulls 2x6-15

ABS/GRIP
most likely weighted decline sit ups and static holds and whatever else I feel like

**maverick** · 15-Jul-05, 07:34 AM

Well you know me, I'd like a little more on some of those days, but overall it looks good. I know you like to keep it to the point and heavy. A few minor suggestions would be to replace either the pulldowns or weighted chins (preferably the pulldowns) with BO rows. You have 2 exercises that work the back on the vertical plane, you should have the BO rows in to have one that hits them horizontally. One other suggestion would be to incorporate upright rows, which hit all heads of the delts, so you don't have to do 3 shoulder exercises. That way you'll have a place for a couple direct sets for your triceps.

Have fun on your break and stay out of the gym!

Klinger · 15-Jul-05, 08:31 AM

I agree with Mav on the bent-over rows, either with a BB or DBs. Depending on hand placement, chins and narrow-grip pulldowns can be very similar exercises, so they become redundant.

Maybe you could rotate decline press with close-grip bench so you give the tris a more direct blast a couple times a month. Just a thought.

Also, not sure how you feel about Olympic-style lifts, but I have really developed a fondness for clean and (push) press. It hits the traps, core, tris and shoulders pretty good. I'm only doing like a 3x3 or 2x4 on those once a week, but they are really boosting my endurance and overall strength, I think.

**Firehawk** · 15-Jul-05, 10:07 AM

Quote:

Originally Posted by maverick

Well you know me, I'd like a little more on some of those days, but overall it looks good. I know you like to keep it to the point and heavy. A few minor suggestions would be to replace either the pulldowns or weighted chins (preferably the pulldowns) with BO rows. You have 2 exercises that work the back on the vertical plane, you should have the BO rows in to have one that hits them horizontally. One other suggestion would be to incorporate upright rows, which hit all heads of the delts, so you don't have to do 3 shoulder exercises. That way you'll have a place for a couple direct sets for your triceps.

Have fun on your break and stay out of the gym!

V bar pulldowns are not done on the vertical plane, they're done at about 60 degree angle. So are Bent over rows. He just came off a cycle doing those BO rows and thats' why they aren't in there.

As far as the upright rows are concerned, they do not hit all the heads. They hit the traps and the side delts. The rear delts and front delts are better worked in other ways.

And, he doesn't have to remove any of his shoulder exercises to put 1-2 tricep exercises in there (which i agree with you he does need).

gcs118 · 15-Jul-05, 10:20 AM

Dave's got it right about the BORs, I have been doing them for awhile and gains there have plateaued. I know you recommended the v-bar pulldowns, but what about regular or wider grip lat pulldowns Dave?

Higher rep decline sets usually blast my triceps. Close grip benching doesn't really do much for me. I really wouldn't mind trying some olympic lifts, but without someone to show me proper form/technique and without a spot for them in my routine, I'm gonna have to hold off on them. I might play around with some at the end of a workout just for fun some day.

Any suggestions for the other tricep exercises? What if I just added in flat DB presses after flat benching?

**maverick** · 15-Jul-05, 10:38 AM

upright rows hit the anterior delts too and I'm very confused about the BO rows. I see what you mean by the 60 degree angle on the pulldowns, but the BO rows are no more than completely horizontal, or even a smaller angle.

**Firehawk** · 15-Jul-05, 12:24 PM

BO rows are done 45- 60 degrees up from horizontal, that's what i meant. I guess you could do them horizontally, but it's likely you'll break down in your form because you can't possible stay in that type of position with weight dangling off you, 45-60 degrees is hard enough.

And, when i move my arms the way I would if i was doing upright rows, i don't feel anything in my front delts flex. But if I attempt to push something away or raise something forward from my body, then they flex.

There's better exercises than upright rows for the anterior and posterior delts.