My Fitness Journal - Page 95

gcs118 · 28-Oct-05, 08:31 PM

Thanks seraph. I'm definitely pumped about my squat. First time hitting 315, although a looong time ago I did hit 2x310 before I fixed my form. So it is definitely a big PR. Never had the hamstring looked at yet. I'm not going to do rack pulls or deadlifts for a few weeks and see where I am after that. What's funny is that my hammy bothers me a bit when squatting, but after I go real heavy (300+) the hammy doesn't hurt at ALL. Can't complain lol, but it's just odd!

gcs118 · 30-Oct-05, 06:42 PM

HEAVY BENCH, Sunday, October 30, 2005
Bench Press (Pinkies On Rings) 10 x 45 lbs, 6 x 95 lbs, 4 x 135 lbs, 2 x 160 lbs, 5x5 @ 190 lbs
Tricep Pushdowns 8 x 150 lbs, 8 x 150 lbs
Lateral Raises 12 x 30 lbs
Front Raises 12 x 30 lbs

Notes: Partied at OU last night. So exhausted and worn out today. I went to lift feeling very tired. Surprised to hit my bench reps, they weren't too tough. Skipped a lot because I tweaked my shoulder on the pushdowns, nothing serious just felt weird for a minute or two. Ended early cuz I was so tired and had a headache too. lol not the best day at the gym, but good number wise.

seraph · 30-Oct-05, 06:58 PM

numbers look awesome. so i take it last night must have been fun

gcs118 · 30-Oct-05, 09:13 PM

Absolut-ly

It was a blast! Thanks for the props by the way

gcs118 · 31-Oct-05, 01:59 PM

BACK, Monday, October 31, 2005
BORs 10 x 45 lbs, 6 x 95 lbs, 4 x 115 lbs, 2 x 135 lbs, 2 x 155 lbs, 6 x 185 lbs, 6 x 185 lbs, 6 x 185 lbs
Chin Ups BW+10 x 6, BW+10 x 6, BW+10 x 6
Seated Cable Rows 6 x 120 lbs, 6 x 120 lbs, 6 x 120 lbs
BB Shrugs 16 x 195 lbs RP 4 x 195 lbs
BB Curls 6 x 90 lbs, 10 x 65 lbs

Notes: Hit BORs pretty easy today, I was surprised. McDonalds was my pre-workout meal

Chins felt heavy with weight unfortunately. Shrugs sucked, curls were good. Overall good day.

**maverick** · 31-Oct-05, 04:08 PM

What are you complaining with those chins? You got the same number of reps you got last time, except now you have weight with it. Of course it feels heavy, they're weights! And a rest pause for shrugs, I'm happy to see someone else using them. How long of a pause did you take? Typically I can get a good handful more if I take 10 to 15 seconds with exercises that have a small ROM like shrugs, calf rasies, or wrist curls.

seraph · 31-Oct-05, 04:14 PM

nice work on the BOR's and the chin ups!! how exactly does this "Rest Pause" work?

**maverick** · 31-Oct-05, 04:17 PM

Typically when you do a set of an exercise, in this case shrugs, to failure, you will either end your set, start another exercise (superset), or drop weight and go to failure again (dropset). When you rest pause, you go to failure with the starting weight, rerack the weight and wait as short as possible (I usually do 10-15 seconds), and go to failure again. Its allows you to get a few more reps at a maximal load. Like I said, its particularly great for exercises with a limited ROM.

gcs118 · 31-Oct-05, 06:57 PM

Thanks guys. For my RP, I set the weight down and count to roughly 10 seconds. I should've been able to get 20x195 on shrugs but I lost the mental battle. I've always hated chins/pull ups, I can't seem to progress for the life of me on them. I want to at least be able to rep +45 some day soon...yeah right! lol. Slowly but surely...

AndrewH · 01-Nov-05, 06:03 PM

these are some nice lifts man! I'm going to have to try the Rest Pause, seems like a good idea. Keep it up!....I wish i could go party every once in a while, lol

gcs118 · 01-Nov-05, 07:14 PM

Thanks Andrew and thanks for stopping by my journal as well. How old are you? You can't be too young to party

gcs118 · 02-Nov-05, 02:40 PM

SPEED BENCH, Wednesday, November 2, 2005
Speed Bench 10 x 45 lbs, 5 x 95 lbs, 3 x 115 lbs, 9 sets of 3 @ 135 lbs (3 diff. grips)
Seated MP 10 x 110 lbs, 10 x 110 lbs, 6 x 120 lbs
Lateral Raises 8 x 35 lbs, 8 x 35 lbs
Front Raises 6 x 40 lbs, 6 x 40 lbs
Face Pulls 10 x 140 lbs
Hanging Leg Raises BW x 5, BW+25 x 5, BW+40 x 5, BW+50 x 5, BW+60 x 5

Notes: 135 is starting to move pretty quickly. I surprised myself on a set with pinkies on the rings. MP at 110s were easy, 120s much more difficult. The raises were much easier and much more solid than last week. Did a number on the elbows though, I'll have to watch out going heavier on these isolation moves. Did some ab/core work at the very end cuz I haven't done it for a looong time. Could've grabbed the 70 for a set on hanging leg raises, but I didn't wanna push my luck on such a good day.

**maverick** · 02-Nov-05, 02:43 PM

How do you add weight to the hanging leg raises?

gcs118 · 02-Nov-05, 02:50 PM

I do them in the chair thing where you are supported by your forearms, then crunch my legs up. I just hold the DB between my feet.

Klinger · 02-Nov-05, 04:16 PM

Wow - been a while since I stopped in. 40-pound front raises is smoking, man. Your shoulders must be getting huge.