my new and improved "I WILL BENCH 300" journal

[gcs118]

Originally Posted by threenorns

next order of business?

Approving the form used in the videos

[rangers97]

7/11/05

legs

squats 285lbs x 6, 6, 6

leg press 455lbs x 6, 6

leg press calf press 400lbs x 8, 7, 7

hamstring curls 160 x 6, 6

Pretty good leg workout for the second week in a row...almost threw up a couple of times during the workout, so it was a killer---having a hard time going up and down stairs already, so tomorrow and wednesday are gonna suck big time!@ lol

[Firehawk]

Man i haven't had to throw up yet but i been close a few times...

[rangers97]

Originally Posted by Firehawk

Man i haven't had to throw up yet but i been close a few times...

its just that feeling you get when you seriously exert yourself, you just get nauseous--squats are a fricken killer---

[rangers97]

7/12/05

chest

bench press 285lbs x 5, 5

incline bench press 235lbs x 5, 5

apparently 5 was the magic number of the day, lol, but I'm happy with this, all it means is I will have to start with the same weight next week since I didn't hit 6 reps in the first set. I know I am only 15 lbs away from my 300, but I have to look at the bigger picture and not rush things...I can't afford to get hurt now by lifting more than I should because of impatience.

weighted dips bodyweight + 100lbs x 8, 7
this was crazy, lol...i think i was jacked up cause I was working in with some guy doing half rep bodyweight dips and I just had to embarrass his ass, so I went nuts for a personal best on this one, lol

pec dec flies 180lbs x 7
a good cool down finishing exercise

very pleased with this workout, as long as my elbows hold up I will keep this chest workout. I really like it...7 kick ass sets and I'm out, and I hit the chest from every possible angle, so I like that as well

[gcs118]

lol showing people up always feels good on the inside, even if you are a good sport

[.V.]

What no decline bench press?

What am I saying, you are working with WAY more than my max. Good work that 300 lb bench is on it's way.

[rangers97]

Originally Posted by a_welch503

What no decline bench press?

What am I saying, you are working with WAY more than my max. Good work that 300 lb bench is on it's way.

nahhh...that's what the dips are for. Dips = decline bench press if you believe in working parts of the muscle, they both are *supposed* to target the lower chest, plus I believe that dips hit the pec minor as well, and it is a different angle than the vertical pressing, so I like them better for all those reasons, but thats just me

[.V.]

Cool, I was just kidding btw - your bench WAY surpasses mine anyway. I was thinking about building a dip station for my gym, but just haven't gotten around to it yet.

[rangers97]

Originally Posted by a_welch503

Cool, I was just kidding btw - your bench WAY surpasses mine anyway. I was thinking about building a dip station for my gym, but just haven't gotten around to it yet.

oooooh definitely do it! you won't be disappointed :

[rangers97]

thursday 7/14

ok skipped wednesday because I was exhausted. I have come to the conclusion that 5 days in a row is too much training for me, so for the time being, I am going to squeeze and modify my workouts into a 3 day a week structure, with tuesdays and thursdays off, except for this week since i took wednesday off. i dont wanna do it, but i am in a "i don't care" mood right now, and i am exhausted all day at work especially since now it is summer and i work in the IT department for a school district, so we do all of our manual labor in the summer when the kids are out...moving computers, servers, battery backups (that weigh over 400lbs each), so needless to say, I am tired.

on to todays workout

sumo deadlifts 265lbs x 6, 6
dropped the weight from last week, since I knew i jumped the gun a bit last time

leg press 455lbs x 9, 7
this was a big improvement over last time i did leg press

e-z bar curls 115lbs x 6, 6
much better for the wrists and forearms than the straight bar--for me anyway

standing calf raises 300lbs x 10, 10

db side laterals 25lbs x 10 30lbs x 10

db rear laterals 30lbs x 10, 10

i am so tired right now writing this i am about to pass out---i am hoping the extra 2 days off will offset any extra load i will need to incorporate into the working days. its like this--i can work out 5 days a week or i can work out 3 days a week and do a little bit more than i would in the 5 day scheme and have 2 extra days off---that sounds good to me right now....still aiming for the 300 bench press though, so that goal is still in effect :

[rangers97]

friday 7/15

incline bench press 235 lbs x 6, 5

pullups bodyweight + 20lbs x 7, 6

db shoulder presses 80lbs x 7, 7

bb rows 205lbs x 7, 6

close grip bench press 250lbs x 7, 6

i am shot now...hopefully the weekend will enable me to recharge the tanks, cause i am spent. i am being stubborn to wait for my week off till my vacation in a month, cause if i take a week off now, it will be 3 more weeks then vacation, so that's not a great idea. i will see how the 3 days a week plan goes next week.

i will say this, mixing bodyparts in the same workout is very very tough, to me anyway. I did only 10 total sets in this workout and it was completely exhausting. I am not this exhausted when I do 10 sets of say back only. switching back and forth from pushing to pulling movements is a killer. you would think not, but it is.

[rangers97]

monday 7/18

squats 290lbs x 5, 5

hamstring curls 170lbs x 5, 5

db curls 65lbs x 6, 5

db side laterals 35lbs x 8, 8

db rear laterals 35lbs x 10 40lbs x 7


Looking forward to tuesday's workout as it is bench press day, so we shall see what kind of improvements I will make towards my 300 for reps goal...

[gcs118]

Nice squat numbers...but you gotta them higher than the bench numbers