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21-Jul-05, 11:35 PM
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#151
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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You're off tomorrow. Chest is Saturday. Paused bench. 
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22-Jul-05, 12:53 AM
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#152
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Oh you think so?? I haven't really hit the lats this week, but I guess I can wait. I gotta look over your schedule. I'm at least gonna do some grip stuff when I go tomorrow because it's fun.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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22-Jul-05, 01:27 AM
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#153
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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Static holds  I can't wait to do them again when grip day rolls around. |
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22-Jul-05, 03:39 PM
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#154
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Wide Grip Curls
80 x 5
80 x 4
75 x 6
DB Curls
35's x 6
8 Bodyweight pull-ups
Cable Crunches
100 x 12
100 x 12
Decline Sit ups w/ 35 overhead
2 sets of 12
Gym was crowded so I couldnt use the squat rack for static holds, but found a free bench and held weights off of that.
Overhand Static Holds
225, 20 seconds...2 sets
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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22-Jul-05, 03:47 PM
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#155
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,869
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If you are having too easy of a time with those cable crunches and can't add anymore weight, perhaps you could try holding the contraction for a few seconds on each rep. Believe me, it'll seem way heavier.
__________________
Not enough hours in the day...
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22-Jul-05, 04:15 PM
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#156
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Yea I think that's what I'm gonna do. I started doing it on my last set and I could feel it a lot more.
Any other good weighted ab exercises? I figure I won't have to worry about it much once the deadlifts start getting heavier.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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22-Jul-05, 04:20 PM
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#157
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Busy
Join Date: Jan 2005
Location: Pittsburgh
Age: 28
Posts: 3,869
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I have a hard time finding good weighted ab exercises myself, particularly targetting the lower abs. Decline crunches and cable crunches are about the only weighted ones I do. You can also do leg lifts with a dumbell between your feet, but I find these ineffecient. I tend to just make the most out of the bodyweight exercises. For example, I made bodyweight knee raises and lying reverese crunches nasty as hell by holding the peak contraction on the knee raises for a full second then supersetting it with the reverse crunches where I held the lower end of the movement for 3 seconds on each rep.
__________________
Not enough hours in the day...
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22-Jul-05, 04:39 PM
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#158
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Yea I guess I'll have to try the knee raises and contraction holds. The leg lifts seem to just work the hip flexors and feel awkward. I'm just looking for a solid lower ab workout, I haven't been able to really feel a good burn there in awhile. I'll try holding the bodyweight exercises like you said. I do like the stomach vacuums when I'm bored at work though.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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24-Jul-05, 08:12 PM
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#159
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Paused Bench
Didn't know what to start with these so I just did 135
135 x 5
135 x 5
Pretty easy, but it should help me with explosions.
Decline Bench
155 x 5
155 x 5
These went up pretty easy too.
2 sets 8, 20lb front raises
Skullcrushers
70 x 6
75 x 6
70 x 6, then into 10 presses
Tricep Pushdowns
67.5 x 6
72.5 x 6, then 10 paused pushups (fun  )
Got a really good pump in the triceps today. I'll do more on the paused bench next time.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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24-Jul-05, 11:04 PM
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#160
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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How you like the paused bencing? Paused reps never fail to make me feel weak. |
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25-Jul-05, 01:41 AM
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#161
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Haha yea they didnt go up as easy as I would have thought, but I can do more next time, just wanted to try em. It looks like it will help my weak point which is right off the chest.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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25-Jul-05, 05:14 PM
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#162
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Max-Ot cardio today on the bike.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-Jul-05, 03:27 PM
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#163
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Deadlifts
45 x 5, 95 x 5, 135 x 3, 185 x 1, 225 x 2, 255 x 5
Should have kept the 225 a single, didn't have it in me for another set at 255.
Shrugs
225 x 8, 225 x 8
BB Bent over rows
135 x 6
135 x 6
Lat Pulldowns
180 x 6
180 x 6
Curls
35's x 6
35's x 6
Not bad today. Should do better on deadlifts next time, but I was happy getting over 250.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
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26-Jul-05, 06:57 PM
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#164
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Registered User
Join Date: Feb 2004
Location: Ohio
Posts: 4,408
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Nice work  : |
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28-Jul-05, 03:44 PM
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#165
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Registered User
Join Date: Jan 2005
Location: Rochester, NY
Posts: 825
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Just to match g-money over there...
Paused Squats
255 x 5
255 x 5
These actually felt pretty solid. I think I can do a little more on them. Went past parallel.
Calf raises
225 x 8
225 x 8
Lunges
55 db's x 6
115 bb x 6
115 bb x 6
Lunges kick my ass and I love it. Rotate back to SLDL's next week.
Just a side note, I'm amazed how much my vertical leap has improved since I started working out. Yesterday I touched rim on a 10 foot hoop and I'm only 5' 8. Before I could barely get the bottom of the net.
__________________
NSCA-CPT
Goal for 2008: Stay Lean, More Power!
January 2007 Bodyweight: 202 lbs.
Current Bodyweight: 158 lbs.
Last edited by Eric_B; 28-Jul-05 at 03:59 PM.
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