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25-Jun-04, 02:36 AM
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#31
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Wednsday June 23rd, 2004
SHOULDERS/TRAPS
MILITARY BARBELL PRESS:
Warm-up:
20 X 10
Heavy sets:
100 X 6 3 sets
SEATED DUMBBELL PRESS:
Warm-up:
20 X 10
Heavy Sets:
45 X 6 3 sets
STANDING SIDE LATERAL DUMBBELL RAISES:
Warm-up:
10 X 10
Heavy Sets:
25 X 6
BARBELL SHRUGS:
Heavy Sets:
75 X 6 3 sets
UPRIGHT ROWS:
Warm-up:
30 X 10
Heavy Sets:
70 X 6 3 Sets
Hrm dee drm. Not a single increase this week....sad eh? NOPE~ Because I felt the power that day, I guarantee next week I increase in at least 2-3 exercises...MARK MY WORDS! 
Protein Total: 250 grams
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Last edited by Sephiroth; 26-Jun-04 at 03:55 AM.
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25-Jun-04, 02:39 AM
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#32
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Thursday June 24th, 2004
BACK DAY:
LAT PULL DOWNS:
Heavy Sets:
150 X 6 3 sets
SEATED CABLE ROWS:
150 X 6 3 sets
HYPER EXTENSIONS:
Heavy Sets: 12 reps with 15 pound weight (highest weight they have )
DUMBBELL ROWS:
Heavy Sets:
70 X 6 3 sets
Yeah baby, you didnt read it wrong, that says 70 pounds for my dumbbell rows . Increased only in that but hey, oh well. Talked to some built guy I see about everyday in the gym today to see if he could help me doing deadlifts (since it was supposed to be my first day doing it). Unfortunately, the people here at Houston Huffman (OU's gym) are Nazi's and they wont let you free weight deadlift...sigh...ah well.
***ON A SIDE NOTE***
Does anyone ever read this journal? It's like I'm talking to myself....even though that is kind of the use of a journal afterall eh?
Protein Total: 220 grams
Last edited by Sephiroth; 26-Jun-04 at 03:55 AM.
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25-Jun-04, 03:11 AM
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#33
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Registered User
Join Date: Aug 2003
Location: Iowa
Age: 22
Posts: 2,050
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When you're doing exercises that are for the same body part, i.e. military press, DB shoulder press, side raises, upright rows, etc. you don't need to warm up for each exercise individually. Just warm up for your first exercise and after that, your shoulders will be warmed up enough for any other exercises you choose to do for them.
Also, for hyperextensions, do they have a machine that only lets you use 15 lbs of weight? Even if that is the case, grab a plate or a dumbbell. I was in your shoes (sort of) a while back when all I had to use was a 45 lbs plate. Then I just decided to hold on tight to a 70 lbs dumbbell and *viola* Max-OT-style overload! 
Quote:
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Does anyone ever read this journal? It's like I'm talking to myself....even though that is kind of the use of a journal afterall eh?
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Keep on postin...  :
__________________
and sometimes you'll see a strange spot in the sky a human being that was given to fly
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25-Jun-04, 07:47 PM
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#34
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Quote:
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Originally Posted by Tom_Drahos
Also, for hyperextensions, do they have a machine that only lets you use 15 lbs of weight?
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No, it isnt a machine, it is freeweight. However, the things is in another room away from the freeweights and you arent allowed to move any weight outside of its' room so it makes things useless  . |
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26-Jun-04, 03:54 AM
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#35
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Friday June 25th, 2004
CHEST DAY:
FLAT BENCH PRESS:
Warm up Sets:
95 X 10
115 X 10
Heavy Sets:
175 X 5
175 X 5
175 X 4 (5) (6) (Parantheses meaning I had a spot for it helping )
INCLINE BARBELL PRESS:
Heavy Sets:
125 X 6 3 sets
DECLINE BARBELL PRESS:
Heavy Sets:
135 X 6 1 set
FLAT DUMBBELL PRESS:
Warm up Sets:
35 X 10
Heavy Sets:
60 X 6 2 sets
Yay, 175...I've done it. This is getting closer and closer to my big milestone. See back in January when I kinda did my working out wrong I had a friend come in and show me these random exercises to do. He was a very lean and very ripped guy. Proabably about 6-7% body fat and 17-18 inch biceps. In any event before I moved to come to Norman he would do his repetition weight for benching with 185...well give me 2-3 weeks and I will be doing that! I started out doing 95 sad ass pounds and now I'm repping 175...I'm very thrilled. Also, since I put so much intensity in on these days I decided to die down a bit on the decline benching to conserve energy . Great day, great day, gotta keep a positive attitude and feel the power.
Protein Total: 220 grams |
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26-Jun-04, 09:15 AM
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#36
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,352
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Yo Yo man. 175 is awesome dude. I was stuck there about 2 months ago and I had help from Jaster on how to get out of it. Now im at 195x6 and increasing every single week.
Hey, everthink maybe you dont need that warmup set on the flat dumbbel press? Your chest is pretty much ready to go by then dude. Im gonna start following you close since you like the attention hehehe. MAX OT is fun isnt' it? Im doing it too.
I kinda think you dont need those decline benches eithr, but thats just my opinion.
Right now im doing:
BB Flat Bench
BB Incline Bench
DB Flat Bench
When i can control my own body weight (hopefully soon), Ill be doing this:
BB Flat Bench
BB Incline Bench
Dips
__________________
"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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27-Jun-04, 01:27 AM
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#37
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Quote:
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Originally Posted by Firehawk
Yo Yo man. 175 is awesome dude. I was stuck there about 2 months ago and I had help from Jaster on how to get out of it.
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So what was the secret to increasing your weight and getting "out of it"? :P |
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27-Jun-04, 01:31 AM
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#38
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Saturday June 26th, 2004
MAX-OT Cardio
I'm tired of the love handles...just tired of it. I diet and weight lift 5 times a week and it just wont go. So I will now visit the damn gym everyday of the week. So begins Max-OT cardio...
Stationary Bike
16 minutes
Level 9
101 RPM average
171 average HR
So tomorrow I have to try and increase the intensity. You all think doing cardio 2 times a week as opposed to not doing it at all will help leaps and bounds?
Protein Total: 220 grams |
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27-Jun-04, 07:19 AM
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#39
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PowerLifter
Join Date: Dec 2003
Location: Detroit Barbell - Michigan
Age: 30
Posts: 7,352
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It was my form. I wasn't driving through with my legs, and arching my back and pressing my shoulder blades against the bench while flexing my lats, and keeping my elbows in. All of that allowed me to get MUCH more power. Those are all Jaster's tips.
Message him if you would like to ask him directly...
__________________
"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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27-Jun-04, 02:45 PM
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#40
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Registered User
Join Date: May 2003
Age: 24
Posts: 358
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Quote:
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Originally Posted by Sephiroth
Saturday June 26th, 2004So tomorrow I have to try and increase the intensity. You all think doing cardio 2 times a week as opposed to not doing it at all will help leaps and bounds?
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Yeah, the cardio should help some, but the biggest factor is your diet. Do you have your diet on track? |
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27-Jun-04, 05:49 PM
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#41
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Quote:
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Originally Posted by gdawg0987
Yeah, the cardio should help some, but the biggest factor is your diet. Do you have your diet on track?
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My diet is rediculously on track. I eat right I just dont eat 6 times a day. Last time I tasted some chocolate or something stupid like that was in a dream :P. |
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27-Jun-04, 05:51 PM
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#42
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Quote:
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Originally Posted by Firehawk
It was my form. I wasn't driving through with my legs, and arching my back and pressing my shoulder blades against the bench while flexing my lats, and keeping my elbows in. All of that allowed me to get MUCH more power. Those are all Jaster's tips.
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See, I saw a video recently of "how to bench press correctly" and the guy had his back arched like crazy. Also, a huge guy a long time ago told me to drive with my legs but I cant drive with them at all. I just dont get how I would do that. So I imagine it is because I'm not arching my back enough to drive with my legs? Anyone got goods links, vids, pictures of perfect form? Because right now...I lie flat on the bench, bring the weight down and go up. Recently someone told me to slowly bring it down and "explode" he showed me EXACTLY what he meant and it did indeed help quite a bit. |
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29-Jun-04, 03:55 AM
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#43
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Monday June 28th, 2004
Legs day:
LEG PRESS:
Warm up
135 X 10
Heavy Sets
315 X 6 3 sets
SEATED CALF RAISES:
Warm up:
135 X 10
Heavy Sets:
225 X 6 3 sets
SQUATS:
Warm up:
135 X 10
225 X 8
Heavy Sets:
355 X 6 3 sets
Bam, huge increase in leg press...I dont know what told me to do it, I just tried it and it wasnt incredibly hard. Also seated calf raise increased but it wasnt easy...I think it will be a few weeks yet till I increase. I couldve done more on squat but I will give it one more week till 375 .
Protein Total: 170 grams
Last edited by Sephiroth; 29-Jun-04 at 03:58 AM.
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30-Jun-04, 04:34 AM
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#44
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Tuesday June 30th, 2004
ARMS DAY:
STRAIGHT BAR CURLS:
Heavy Sets:
70 X 6 3 Sets
ALTERNATING DUMBBELL CURLS:
Heavy Sets:
45 X 6 3 sets
CABLE PUSH-DOWNS:
Heavy Sets:
150 X 6 3 sets
LYING TRICEP EXTENSIONS:
Heavy Sets:
60 X 6 3 sets
BARBELL WRIST CURLS:
Heavy Sets:
60 X 6 3 sets
Nope, didnt increase much this week but that is because an explosion will come next week. All these exercises today, and I mean ALL of them, were easy. Usually on the straight bar curls I start to have trouble a bit on the last reps and have to cheat and use my back. Not today, all my arms doing the work. Everything here should increase 10 pounds or so, yes, almost everything.
Protein Total: 220 grams |
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01-Jul-04, 02:37 AM
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#45
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Registered User
Join Date: May 2004
Location: Norman, Oklahoma
Age: 24
Posts: 91
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Wednsday June 30th, 2004
SHOULDERS/TRAPS
MILITARY BARBELL PRESS:
Warm-up:
20 X 10
Heavy sets:
100 X 6 3 sets
SEATED DUMBBELL PRESS:
Warm-up:
20 X 10
Heavy Sets:
45 X 6 3 sets
STANDING SIDE LATERAL DUMBBELL RAISES:
Warm-up:
10 X 10
Heavy Sets:
25 X 6
BARBELL SHRUGS:
Heavy Sets:
75 X 6 3 sets
UPRIGHT ROWS:
Warm-up:
30 X 10
Heavy Sets:
70 X 6 3 Sets
I know what you're thinking, "Daniel, you said you would increase this week in 2-3 exercises and you didnt, what's the deal?". Well, I dont like to rush things (especially with bench press, but that is outside the point) so I decided to go one more week with it. Next week everything is going up in weight. EVERY exercise will go up and I will still to 3X6 as always  . I feel the power and I have the intensity to do it. Wish me luck .
Protein Total: 254 grams |
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Tags
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