My Fitness Journal - Page 8

gcs118 · 21-Aug-04, 10:50 AM

SHOULDERS/TRICEPS, Saturday, August 21, 2004
Military Press 6 x 75 lbs, 5 x 85 lbs, 3 x 95 lbs
Front Dumbbell Raise 6 x 20 lbs, 6 x 15 lbs, 6 x 15 lbs
Upright Rows 6 x 70 lbs, 6 x 75 lbs, 6 x 80 lbs
Skull Crushers 6 x 60 lbs, 6 x 65 lbs, 6 x 70 lbs
Dumbbell Shrugs 6 x 55 lbs
Tricep Cable Pushdown 5 x 60 lbs

Notes: Way too much shoulder work, had to drop the shrugs obviously. Not enough tricep work I felt so I added a set of cable pushdowns. I'll be reworking this in a few weeks when I redo my entire routine, so I'm not too worried. Upright rows felt good, military press felt kinda weak.

gcs118 · 23-Aug-04, 09:50 AM

LEGS, Monday, August 23, 2004
Squat 6 x 200 lbs, 6 x 210 lbs, 6 x 220 lbs
Calf Raises 15 x 190 lbs, 15 x 200 lbs, 15 x 210 lbs
Straight Leg Deadlifts 6 x 120 lbs, 6 x 130 lbs, 6 x 140 lbs
Leg Press 1 x 180 lbs, 1 x 270 lbs, 1 x 360 lbs, 1 x 400 lbs

Notes: On my squats, sometimes one leg is straighter than the other, like one leg is bent more, I guess the weaker leg, but anyway, will this cause any back problems to come up slightly lop-sided on some reps? This has happened many, many times and I have felt no back pain whatsoever. Just curious...Also did leg press instead of my usual wall sit. I normally don't include warm up reps/sets but I did for the leg press because by that time I was dead tired!

Klinger · 23-Aug-04, 02:58 PM

Hey gcs - any time you have a strength imbalance you run the risk of injury. I'd say let the weaker leg catch up before going any heavier. Do you notice it on leg presses or other leg exercises or just squats?

PS: there's an interesting thread over in general BB about heavy upright rows. The longtime lifters tend to avoid them because of the risk of shoulder injury. I'm probably going to phase them out based on their advice. Wanted to let you know since I recommended them to you a couple weeks ago.

Andrea · 23-Aug-04, 02:59 PM

Hey gcs, Are you still running? :confused: I seen at the beginning of your journal that you were.

gcs118 · 23-Aug-04, 04:24 PM

Klinger - Good word on the squats, I'll keep my eyes out and be looking for bad form especially as the weight gets heavier, and if I have to, I'll drop the weight some. I've also heard upright rows are bad for your shoulders, which is one of the reasons besides them hurting my wrist I dropped them out of my routine a while back. I think when I rearrange my workout again in a couple weeks, I'll only do them once every 2 or 4 weeks, so not often.

Andrea - I haven't been running lately because my routine is constantly interrupted so I always neglect abs/cardio day so I can fit in the lifting days like legs, chest, etc. Once I get to college this week and into a routine I plan to get back running again.

gcs118 · 24-Aug-04, 09:42 AM

CHEST, Tuesday, August 24, 2004
Bench Press 6 x 130 lbs, 4 x 140 lbs, 3 x 150 lbs
Decline Press 6 x 125 lbs, 6 x 135 lbs, 6 x 145 lbs
Dumbbell Press 6 x 45 lbs, 6 x 50 lbs, 6 x 50 lbs
Bench Press 10 x 95 lbs

Notes: 3x6 is definitely not working on bench anymore. I'm looking forward to using the plan you showed me Klinger, so I'll have a high rep day sometimes and low rep other times, maybe backed by a second chest day in the week with a heavy 4x4 or something. After just my warmups today I felt my triceps aching. I'm guessing this is my sticking point, so I'll be sure to add more direct tricep work than one set per week.

Andrea · 24-Aug-04, 09:44 AM

Good to hear you've figured out what works best for you.

gcs118 · 26-Aug-04, 10:03 AM

BACK/BICEPS, Thursday, August 26, 2004
Deadlift 6 x 215 lbs, 6 x 225 lbs, 6 x 235 lbs
Bent Over Rows 6 x 105 lbs, 6 x 115 lbs, 6 x 125 lbs
Barbell Curl 6 x 70 lbs, 6 x 75 lbs, 3 x 80 lbs

Notes: Nothing to do my hyperextensions on here at the rec center

Also no clock and room to do my forearm lays/planks. I think I could have gotten more reps at 80 lbs for BB curls but I had a really close grip for some reason...plus with no wait from B.O.R.'s they may have wiped my biceps out. Good deadlifting day though, I'm happy.

Andrea · 26-Aug-04, 10:08 AM

Nice deadlifts!!

:

gcs118 · 28-Aug-04, 01:21 AM

Quote:

Originally Posted by Andrea

Nice deadlifts!!

:

Thanks Andrea! Been trying to pull hard and heavy!

Klinger · 28-Aug-04, 10:55 AM

Quote:

Originally Posted by gcs118

Notes: 3x6 is definitely not working on bench anymore. I'm looking forward to using the plan you showed me Klinger, so I'll have a high rep day sometimes and low rep other times, maybe backed by a second chest day in the week with a heavy 4x4 or something. After just my warmups today I felt my triceps aching. I'm guessing this is my sticking point, so I'll be sure to add more direct tricep work than one set per week.

Hope it works for you. I've been pretty happy doing all DB work (except for decline BB) for the last two weeks. I think it is eliminating my weak spot, which is the "outer" pecs (if there is such a thing).

The best way I found to blast through triceps weakness are weighted dips and close-grip bench. I also stopped doing heavy triceps work on chest day. They ewre too fried to get any benefits from heavy direct work.

PS: Deadlifts are looking damn good. You definitely have it in you to catch and pass me. Just watch that form. It's so easy to cheat when you go heavy, as I can attest to.

gcs118 · 28-Aug-04, 11:16 AM

SHOULDERS/TRICEPS, Saturday, August 28, 2004
Military Press 6 x 75 lbs, 6 x 85 lbs, 5 x 95 lbs
Dumbbell Side Lateral 6 x 15 lbs, 6 x 15 lbs, 6 x 15 lbs
Tricep Extension 6 x 45 lbs, 6 x 50 lbs, 6 x 55 lbs
Upright Rows 6 x 75 lbs, 6 x 80 lbs, 4 x 85 lbs

Notes: So close to finishing military press. The fifth rep at 95 went extremely slow, but I got it! Meant to do 8 reps on DB side laterals but I forgot...15 lbs at 6 reps is too easy, but 20 lbs is too heavy. I don't think I'm getting too good ROM for tricep extensions...the bottom of the DB is even with the base of my neck, then I fully extend my arms, I guess it's good enough.

I'm redoing my workout schedule very soon, plan to start fresh Monday. I might post it up for opinions. It'll be a 4 week program, based around the bench routine Klinger recommended. Feedback would be great, should be up later today or tomorrow!

gcs118 · 28-Aug-04, 11:19 AM

Quote:

Originally Posted by Klinger

Hope it works for you. I've been pretty happy doing all DB work (except for decline BB) for the last two weeks. I think it is eliminating my weak spot, which is the "outer" pecs (if there is such a thing).

The best way I found to blast through triceps weakness are weighted dips and close-grip bench. I also stopped doing heavy triceps work on chest day. They ewre too fried to get any benefits from heavy direct work.

PS: Deadlifts are looking damn good. You definitely have it in you to catch and pass me. Just watch that form. It's so easy to cheat when you go heavy, as I can attest to.

Hmm seems like I could use more "inner" pecs than outer ones, that seems to be where the muscle is most firm for me. I've been doing a mix of BB and DB work, but it may be due to all the push ups I do, normal and wide grip. I've never really been much for dips...do they really work you that good? Just with my bodyweight I struggle for 10 reps. haha and thanks on the deads man. I don't think I'm anywhere near my plateau for them yet, it doesn't feel like too much weight and they feel good. You better watch out, I'm comin' up fast

laura817 · 28-Aug-04, 03:01 PM

gcs118 -- 95-lbs on military press is pretty impressive.

What is your goal?

It will be interesting to see what your new routine will look like. I will definitely give you my opinion, if you don't mind getting some advice from a girl.

gcs118 · 28-Aug-04, 06:05 PM

Thanks laura!

My goal right now is to pack on muscle and gain as much strength as possible. I'm in the bulking phase so I hope to be much stronger come spring when I cut. And I'd love to hear your opinion, no difference girl or guy.