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21-Sep-05, 02:24 PM
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#1306
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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SPEED BENCH, Wednesday, September 21, 2005
Speed Bench 10 x 45 lbs, 5 x 95 lbs, 5 x 95 lbs, 2 x 115 lbs, 9 sets of 3 (3 different grips) @ 120 lbs
Seated DB Press 10 x 45 lbs, 8 x 45 lbs, 6 x 50 lbs
Lateral Raises 8 x 30 lbs
Front Raises 8 x 30 lbs
Face Pulls 15 x 100 lbs
Notes: Good day, I hate ring finger on the bench presses, they feel so awkward. Getting the groove and speed down much better than last week. Shoulders feeling stronger on the raises, but not on overhead presses.
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21-Sep-05, 02:32 PM
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#1307
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,869
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How do you do your face pulls? I was doing them standing up in front of the cable tower with a rope, but I found that doing them seated made lighter weight seem heavier, and had more direct impact on my rear delts with lower reps.
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Not enough hours in the day...
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21-Sep-05, 03:39 PM
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#1308
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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I just do them standing up, I lean back and use one leg to hold me from flying forward. I can't do heavier weights cuz I can't keep from being pulled in lol. I just use the rope and pull to each side of my head though.
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21-Sep-05, 03:41 PM
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#1309
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,352
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Quote:
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Originally Posted by gcs118
I just do them standing up, I lean back and use one leg to hold me from flying forward. I can't do heavier weights cuz I can't keep from being pulled in lol. I just use the rope and pull to each side of my head though.
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You can put one foot literally on the lat machine while leaning back to keep you from moving forward.
You can also do wide grip lat pulldowns but pull it to your forehead or nose, and that'll hit the rear delts hard too.
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"Strength Gains are the Key to Muscle Growth".
"You will miss some and you will make some but what happens with these sets WILL determine your future strength."
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21-Sep-05, 03:43 PM
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#1310
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,869
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Oh thats right, I meant to try those Firehawk. Next week.
I had the same problem gcs, thats why I switched to the seated face pulls.
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Not enough hours in the day...
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21-Sep-05, 03:52 PM
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#1311
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Registered User
Join Date: Mar 2004
Location: Lancaster, PA
Age: 38
Posts: 2,225
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Quote:
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Originally Posted by Firehawk
You can put one foot literally on the lat machine while leaning back to keep you from moving forward.
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That's my preferred method. Otherwise I found myself constantly off balance and leaning toward the machine on the negative.
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Gentlemen, you can't fight in here! This is the War Room!
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21-Sep-05, 06:15 PM
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#1312
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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Yeah I can't believe I didn't think of that haha. D'oh!
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22-Sep-05, 07:04 PM
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#1313
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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LEGS, Thursday, September 22, 2005
Squats 10 x 45 lbs, 5 x 135 lbs, 3 x 185 lbs, 1 x 225 lbs, 1 x 255 lbs, 1 x 275 lbs
Seated Calf Raises 4 sets of 10
DB Side Bends 10 x 100 lbs
Notes: Squatted today  No real pain, lots of stretching. 255 went up surprisingly easy, 275 had a slight sticking spot but I got it up. I think I was distracted by the spotter standing so close to me. I usually never have spots squatting but I got one in case my hammy failed. Anyway, I'm happy with 275 for now. Calf raises and a bit of abs to top it all off. |
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22-Sep-05, 07:10 PM
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#1314
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Registered User
Join Date: May 2004
Posts: 1,269
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 : nice job on the squats
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Stand Strong
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22-Sep-05, 07:37 PM
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#1315
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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Thanks bro, I'm sooooo glad to finally be able to at least do squats and deadlifts again.
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25-Sep-05, 04:37 PM
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#1316
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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HEAVY BENCH, Sunday, September 25, 2005
Bench Press (Pinkies On Rings) 10 x 45 lbs, 5 x 95 lbs, 3 x 135 lbs, 1 x 155 lbs, 1 x 175 lbs, 3x3 @ 190 lbs, 1 x 200 lbs
DB Flat Press 6 x 70 lbs, 6 x 70 lbs, 6 x 70 lbs
Skull Crushers 6 x 80 lbs, 6 x 80 lbs
Lateral Raises 10 x 25 lbs
Front Raises 10 x 25 lbs
Face Pulls 15 x 100 lbs
Notes: Great day, despite a partying weekend and one small meal before the workout. The 190s on the bench went up surprisingly easy, as did the 200 The DB presses were on the easy side as well. I'm psyched! I don't like skull crushers, I think I just gotta get used to them again. First set I went too close of a grip, second set was much better, about an inch wider on each side. Maybe I should lower the weight too. Anyway, great day today
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25-Sep-05, 06:35 PM
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#1317
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Site Moderator
Join Date: Apr 2004
Location: Area 51
Age: 39
Posts: 10,872
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It does look like a good day.
I bet with your bench, you can do even more on crushers once you re-learn the movement.
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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.
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25-Sep-05, 07:55 PM
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#1318
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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I remember last I dropped off with the skull crushers I could do 105 for a few reps. I think I do need to relearn it and get my groove...we shall see  |
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26-Sep-05, 01:55 PM
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#1319
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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BACK, Monday, September 26, 2005
Deadlift 10 x 45 lbs, 5 x 135 lbs, 3 x 225 lbs, 1 x 275 lbs, 1 x 315 lbs, 1 x 370 lbs
Pull Ups BWx7, BWx5
Hammer Curls 10 x 40 lbs, 12 x 35 lbs
Notes: Heavy back day is hard after heavy bench day. I might switch leg and back day sometime soon. 225 on the DL felt heavy, so naturally so did 370. I'm glad I got it though, it shouldn't have been that tough. Pull ups sucked. Hammer curls rather easy. |
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26-Sep-05, 04:45 PM
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#1320
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,869
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I know this may be blasphemy in this journal as it would be a crime to slow your deadlift gains, but maybe you should be prioritizing your pullups if they are a sore spot in your workout. Talk to pierinni especially, he's got some serious talent on a pullup bar.
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Not enough hours in the day...
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