|
2005/07/12, 02:29 AM
7/11/05 9pm Back ...previous back workout 6/20/05- ~21 days
Got to gym fairly late...so I decided to skip deadlifts for today...was still a bit pissed I missed 700 last workout...I know I had it in me...
Cable Rope Crunches on a ball:
50-15 reps
50-12 reps
80-10+0 reps
100-8+0 reps
100-6+0 reps
2 arm Pulldowns - w/ straps:
100- 15 reps
340(250 stack+2-45s)-1st rep I got 3/4 down to the chin...on 2nd rep I got it down 1/2 of the way....was hoping to hit 1 rep...
295-3+0 reps-to chin-no momentum
250-7+0 reps-to chin-no momentum
2 arm cable row-w/straps
340(250+2-45s)-4+1 reps-light momentum
340-3+1 reps-light momentum
340-3+1 reps-light momentum
lower back machine:
305(200+2-45s+5lb plate)-15+0 reps, fought for last 2-3 reps, but got them to full extension....
325-3+0 reps-felt heavy, wasn't sure the belt was going to hold that secures me to the machine...
305-2+0 reps-had nothing left
Sitting Hamstring Machine: was running out of time so didn't adjust it to my body appropriately...
250(stack+45plate)-3+0 reps...I know I could have done at least 6...was sitted too far back...
205-6+0 reps
10pm END
overall I was happy with the workout....it was good to discover I could overload each of the stack by 2 45lb plates handing off the pin...only machine I was unable to do that with was the leg curl machine...
|
|
|
|
2005/07/12, 11:09 AM
I would have skipped something else instead of the deadlifts. Especially after missing a lift I know I could do the previous week. Whenever that happens to me, it eats at me till my next session.
|
|
2005/07/14, 03:29 AM
7/13/05 60 min workout Bi/Abs
Cable Rope Crunches on a Ball:
50-12 reps
80-12 reps
100-10+0 reps
100-8+0 reps
100-8+0 reps
Cable Rope Twists on a ball:
50-12+0 reps-per side
Standing Alt DB Curls:
-used strict form, no momentum, pause at top and bottom for 1 sec
60s-10+0 reps
60s-7+0 reps
60s-6+0 reps
Sitting Preacher Curls with a Barbell:
135-4+0 reps, used good form, but didn't like this variation of the exercise my friend suggested
135-4+0 reps
Standing Alt DB Hammer Curls:
55s-4+0 reps, strict form, pause for 1 sec at top and bottom
Standing Alt DB Curls w/ slight momentum and elbows out:
40s-6+0 reps
40s-6+0 reps
Hanging Leg Raises: 12 reps
|
|
2005/07/14, 07:46 PM
Kinda wondering why you would do abs, then go to biceps and then back to abs...
You got it in you Menace, you can get that 700 up! I'm behind you all the way.
I disagree with wrestler though. I wouldn't have tried it the next workout. I probably would have waited just as you are.
DX
|
|
2005/07/14, 07:55 PM
I haven't taken abs very seriously...I decided to give it a bit more effort as I started taking 7-Keto to get a better 6pack for my summer trip....
I just throw it here and there...I actually did a set of abs then biceps and repeat...I just listed the numbers together under each exercise....
I decided to lay off deadlifts...and just start focusing on the lower back machine...it's a great machine and I think I can overload it to close 350+ lb ...(from 200 stack)...I tried 2 45s last time...and will try 3 45s on top next time...maybe using a chain belt or using the pin of the stack...I can go very fast and hav emy workout go very efficiently...I know i trained for about a year with this machine before and went up to around 20 reps with the stack of 200...then I did 455 deadlift no problem on my 1st attempt...so I am guessing there's a very good carryover to the deadlift from that lower back machine...
|
|
2005/07/14, 08:02 PM
Oh I see. Your workout log is very interesting.
I hope that you do well in developing the lower back even more than now and get that 700 up. I've never tried to max out on the deadlift because it looks very risky and I'm not even sure I'm using the right form. I'm afraid of hurting myself. The same goes for the squat.
Well sorry for saying stuff about me on YOUR workout log. Goodluck. I'll be checking it out often.
DX
|
|
2005/07/14, 08:28 PM
glad to have your opinion DX...it's great to have someone critique my workouts so I can revaluate them better...
For me deadlift has been the safest of the 3 lifts...I either get it or not...as long as you're using proper form you shouldn't have many problems lifting heavy....however since you're 16...you should probably wait 2-3 years before lifting super heavy...give your body more time to grow..this is the time where you'll make the biggest growth spurt....so no need to overload your nervous system ....I think you'll make great gains staying in the 6-12 range...rep wise...
|
|
2005/07/14, 08:42 PM
Your welcome. And thanks for the suggestions about the deadlifting and rep range. I've pretty much been staying at around 10.
DX
|
|
2005/07/15, 10:37 PM
9/14/05 9:15 pm Triceps
-played 1.5 hours of bball prior & 30 min of speed bag and heavy bag...prior to workout
Close Grip Bench-thumbs on inner ring-using suicide grip:
135-12 reps
225-12+0 reps-focused on pushing more with my left arm..
225-8+0 rep, paused on chest for 1 sec then exploded
225-8+0 reps, paused for 1 sec on first 4, then regular temp on last 4 reps...
/\ pushdowns on pulldown station:
150-0 reps...triceps were dead...
100-8+0 reps-focused on squeezing more with my left tricep
110-5+0 reps-focused on squeezing more with my left tricep
120-4+0 reps-focused on squeezing more with my left tricep
.....rope pushdowns on regular station: 100-8+2 reps
rope pushdowns on regular station: 100-9+1 reps
9:55pm END
|
|
2005/07/17, 11:26 PM
Menace, could you usually get that 150 on the tricep pushdowns? What was the reason for not being able to do so? Was it because of all the energy used before the workout?
DX
|
|
2005/07/18, 04:13 AM
yes. From the way I train I have a lot of strength/power but lack of endurance in many exercises....so that's why it usually turns out that way....I have done 170-180 for 1-2 reps before I believe...even as 2nd exercise I usually do 150-160 for 2-4 reps...but I did pause on close grip bench and that sucks up a lot more energy ...150 I could usually do for around 6-8 reps I think...
I am gonna post my squat workout I did on 7/16/05 tomorrow...
|
|
2005/07/18, 05:17 PM
7/16/05 3:20pm
-played bball for 30 min prior to lifting....practiced shooting and jumping as high as I could
Squat: narrow/shoulder wide stance
135-12 reps
225-12 reps
315-3 reps
365-4 reps
405-1+1 reps...almost had 2nd rep
425-0 reps, got stuck just a bit past parallel...went up then got pulled down by the weight
Abduction Machine:
220-4+0 reps
220-2+0 reps
Adduction Machine:
280-7+0 reps
290-3+0 reps
Sitting Leg Curls:
295-2/3 rep...I attached 2-45s on top of the stack and they got stuck before hitting the top...but felt moderately heavy...I had around 2-3 reps I felt....
......250-8+1 reps
295-2/3 reps...attached the plates a bit different, but it got stuck again, so I had to take a plate off
......250-5+2/3 reps, almost had the 6th
Sitting Leg Extensions:
305-2+0 reps- held for 1-2 seconds at top on each rep
305-1+1 reps- held for 1-2 sec on 1st rep, got 2/3 on 2nd
Sitting Calf Raises:
2-45s-15 reps, had 2-3 more reps in me....paused for 2-3 seconds at top and 1-2 seconds at the bottom....got great burn....
3-45s-15+0 reps...2-3 sec pause at top and 1-2 sec pause at bottom...barely got to 15....
4:50pm END
-was planning to do shoulders but ran out of time and had to go to a BD ...
My calves are very sore for the 1st time in ages...I think the full ROM and pause works extremely well for this exercise....I was reading Soleus is 88% slow twitch fibers so it makes a lot fo sense...and Gastrocnemius is 40% slow twitch...so it hits them well...so I work my Gastro head with my explosive jumps in basketball.....and the slow muscle fibers esp in Soleus through slow calf raises....
|
|
2005/07/19, 01:59 AM
7/18/05 9:35pm Shoulders
bballed 21...3way for 5-6 games for 75 minutes....tired as ...
Sitting Barbell Press:
Very wide: thumbs outside outer rings:
135-12 reps
185-7+0 reps
pinkies inside outer rings:
185-5+0reps
185-4+0 reps
Sitting DB Press:
75s-4+0 reps
65s-5+0 reps
60s-5+0 reps
Machine Shoulder Press:
100-9+0 reps
10pm END
had no power at all....triceps were dead...
|
|
2005/07/19, 07:44 PM
The pressing movement work the front delt and the inner shoulder also. I assume that Menace warms up with some round ball for a warm up and general physical health. Also the jumping and shooting is plyometric.
--------------
I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
|
|
2005/07/19, 10:48 PM
If i get a good basketball game going, I usually play basketball....or sometimes I hit the speed bag because it's fairly fun and get caught up in it...
The shoulder press works the whole deltoid muscle....although it does emphasize the front deltoid most...but I was running out of time...so I just did that...I also wasn't used to doing the exercise with so little rest in between sets....I am capable of 185 for ~15 reps...but I haven't done shoulders in over 3 week and played basketball beforehand....not a good combination....
My schedule is getting a bit hectic...I got a job as a fitness trainer at fitness usa...my friend works there so she got me the job...it's a gym for mostly beginners....I am trying to get some experience for now...see how that goes while keeping my other job at walgreens....I am thinking of changing my workouts around to accomodate my schedule better....I am thinking of doing shoulders/triceps/biceps every 6-8 days while doing chest,back and legs(bench, deadlift, squat) in their separate workouts every 14-20 days...because I noticed I can get results with training my big bodyparts fairly infrequently....
|
|
2005/07/19, 10:52 PM
Thats sound like an interesting split. That amount of time for recovery would really leave time for growth and regeneration. I found in the past 3 week I have been going light ot taking more time off. I have grown quite a bit. I think it might be becuase I am diabetic and some times we just need more time to heal.
--------------
I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
|
|
2005/07/20, 11:29 AM
You know, it's the same here. Exactly what I did Man of Steel. Hey Menace, can you show us one of your full shoulder workouts? I really need another workout for the deltoids, mine isn't really working quite well for me. I never get sore or anything. Probably because I'm going too light with too many reps.
DX
|
|
2005/07/20, 06:13 PM
I posted one of my longer shoulder workouts,in 8 week challenge
http://www.freetrainers.com/FT/jsp/Message.jsp?f_ix=2&t_ix=1285
A good workout to build muscle...but not necessarily emphasizig on strength....would be
-(you can do as your first exercise...but it requires some time to learn..it's very effective at building shoulders, back, and having your muscles work together in unison....you can teach your body to generate a lot of power also through this exercise....I would pick a fairly light weight at first 30-50% of 1rm...and do 5 sets of 3 reps....as you get more comfortable with the exercise...slowly increase the weight...this is bread and butter of many athletes...eventually you'll be able to move some serious weight...also remember if you do this first...then only do 1 other exercise of military presses...and go lighter since you'll have less energy....)
-Sitting Barbell Press(military press) 3-5 sets 6-10 reps....
-Sitting/Standing DB press 2-4 sets 8-10 reps(use lighter weights/higher reps as DBs require more muscle coordination)
-Front DB Raises/Front Straight cable bar raises 2-4 sets of 10-12 reps...use lighter weights for this exercise and focus more on form and squeezing the muscle
-Standing/Sitting Lateral DB raises 3-4 sets of 10-12 reps...same deal...lighter weights and focus more on form...do not use momentum on this and front raises....
-Barbell/DB Shrugs 3-5 sets of 6-10 reps....you can do this exercise on your back day or with your shoulder workout...whichever you prefer....
I usually like to do 1-2 warm up sets, and then get into my working sets where I do the sets to failure....meaning when I hit 10 reps on any set I do...I can't do another rep...or whether i do 1,2,6,8.....I pick a rep range and train there...sometimes i surprise myself and hit an extra rep or two and sometimes the opposite happens...many don't like this form of training....as it may lead to overtraining...but whenever doing sets to failure you have to give yourself more time in between sets(i rest as much as 10-15 minutes or more between max squat/deadlift sets) and in between same bodypart workouts(I do well with 14-20 days in between leg and back workouts).....you can do pyramid where you do moderate weights(start with 15 reps, then do 12, then 10, then 8 reps)...where after you get 8-10 reps for example, you still have a few reps left in you...and maybe max out on the very last set of every exercise.....The way I train allowed me to gain strength fairly well...with less muscle...which I am not too concerned with...but apparently even though shoulders have not been my priority...people who haven't seen me in a while say they got much bigger...
hope this helps
|
|
2005/07/20, 07:59 PM
Thanks a lot. I found this workout posted by you in some other topic I'm not sure which one. I did this today. I don't really know how well it went. I mean I struggled and all of course, but I'm not sure if it was bad form or what because I didn't feel any burn on the compound exercises such as the military press Bb and Db. We'll see if I'm sore tomorrow though.
DX
|
|
2005/07/21, 01:15 AM
Thing to remember is that the 'burn' the result of lactic build up in the muscle is most likely to occur in high rep sets.....and most likely in beginners....
I use fairly low reps...so I don't feel the 'burn' but if I do it right...I usually get muscle soreness either day after or two days after and it last for 2-3 days for small bodyparts...4-6 days for big muscles....but ofcourse keep in mind when I post my workouts I have a different goal in mind...so if you got questions then just ask me and we could modify it to suit your needs if you want to do something similar....I am doing it mostly to gain strength/power....however I do apply certain bodybuilding principles, exercises, aim for symmetry....something that pure powerlifters don't care about....
MOS...that's a good way of doing the exercises also...just aim to find something that works for you....switching up exercises keeps the body guessing which is good, since it can't adjust to it and go halfa--...
|
|
2005/07/21, 01:56 PM
I aim for symetry. I need both sides of my body even in strength and power so I don't get hurt with a big weight.
|
|
2005/07/22, 04:09 AM
7/21/05 2:25pm Light Arms/Abs workout...didn't plan on working out but decided to come in and do a small workout
-hit speed bag for 25 minutes...worked on improving at transition from one hand to the other...I can't seem to find then rhythm...I can go quite fast one hand at a time....but am struggling at transition....
Cable Rope Crunches on a ball:
100-15+0 reps
100-12+0 reps
100-10+2 reps
Standing Alt DB Curls:
60s-10+0 reps, very controlled, sec pause at top
60s-8+0 reps,very controlled, sec pause at top
60s-6+0 reps, very controlled, sec pause at top
Lying Alt Hammer DB Extensions:
30s-10 reps
40s-10+0 reps
40s-6+0 reps
Side Leg Raises: 3 sets of 12 rep per side, paused for 5 sec on last rep of each set per side....
3:05pm END
|
|
2005/07/23, 02:00 AM
7/22/05 8:45pm
-shot the basketball for 60-75 minutes...played one game of 2on2....practiced jumping...
Bench:-thumbs outside outer rings
135-12 reps
225-6 reps, paused for 1 sec on chest on each rep
315-3+1/3 reps, had no power
-had help to unrack the weight
315-5+1/3 reps, tucked legs underneath and arched lower back
335-2+0 reps, focused on big arch
225-18+0 reps, had body unevenly on bench, felt like one side was not stable...thought i was going to hit 20 or more....focused on big arch and getting legs wide and tucked underneath myself....
Standing Alt DB Curls: rested 5-10 min between sets...was alternating with bench press
60s-8+0 reps, paused at squeezed for 2 sec at top
60s-7+0 reps, paused at squeezed for 2 sec at top
60s-6+0 reps, paused at squeezed for 2 sec at top
One Arm Cable Curls with arm rested on Incline Bench:
40-8+0 reps, left fought for it, right had a lot more
40-6+0 reps.....ditto
40-4+0 reps....ditto
-squeezed and held at top for 1-2 sec on each rep....
Incline DB Flyes:
110s-4+0 reps, kicked them up on my own...3rd notch on incline bench
110s-3+0 reps, 1st notch(lowest)
Incline Press Machine:
250-7+0 reps
10pm END
|
|
2005/07/23, 11:35 AM
All suggestions welcome MOS....I used to do them also but I found I get most benefits out of certain other exercises...which I do instead...
I was hoping to do 8-10 reps witht he flyes but I had nothing left at that point...I was doing them right before the gym was closing...rushing to much....took to long between bench sets....I was thinking of trying 125s at my other gym to see if I could kick them up on first exercise and do them fro flyes....perhaps I'll do it next chest workout...
|
|
2005/07/29, 06:15 PM
7/28/05 1:25pm BACK
-30 decline crunches
Lower Back Machine:
335-4+0 reps, foot pad up high
290-2+0 reps, foot pad midway
200-5+0 reps, foot pad very low....had to stand on toes
Pulldowns:
90-12 reps
295-3+1/2 reps to chin
295-1+1/2 reps to chin
250-4+0 reps to chin
Floor Barbell Presses:
225-15+0 reps, lowered bar to 1 inch off chest...hands wide
245-9+0 reps, bar touched chest, very wide grip(snatch grip)
225-9+0 reps, bar touched chest, ~snatch grip
-friends were doing it so I decided to give it a try also since I never have a chest to do it on my own...feels good day after....really focuses on shoulders and triceps..
Cable Rows: w/ straps
295-6+2 reps, lower back fixed
295-6 fixed reps, 2 reps with lower back moving, 2 forced reps...
Sitting Leg Curls:
270-4+0 reps
250-4+0 reps
2:55pm END
sore all over today....feels good....abs are also very sore today eventhough I didn't do any ab work except the 30 crunches to warm up....good ol' back work...
|
|
2005/07/30, 02:19 AM
7/29/05 9pm
-bballed for 75 min beforehand
Close Grip Bench Press: thumbs on inner rings
135-12 reps
225-13+1/2 reps
245-8+0 reps
275-6+0 reps
Pushdowns with /\ on pulldown station:
140-5+0 reps
140-3+0 reps
140-2+0 reps
standing overhead left arm extention:
30-12+0 reps
.....12-12+0 reps
40-6+0 reps
.....25-6+0 reps
10pm END
|
|
2005/07/30, 11:02 PM
7/30/05 6:05pm
Alt Standing DB Curls:
60s-11+0 reps, pause and squeeze for 1-2 sec, no momentum..
60s-8+0 reps, .....
60s-6+0 reps......
65s-3+0 reps.......
Sitting Machine Curls:
60-12+0 reps
60-10+0 reps
6:30pm END
Incline Machine Press: 250-20+0 reps
Calf Raises: 150-8+0 reps, 150-6+0 reps
|
|
2005/08/01, 12:42 AM
very impressive, i think i got sore just reading your work outs! lol.
--------------
Bettia.... The secret of getting ahead is getting started.
ravenbeauty@freetrainers.com
|
|
2005/08/01, 01:19 AM
lol...you're too kind...
|
|
2005/08/05, 12:55 AM
8/4/05 6:25pm Legs/Shoulders
Squat-narrow stance:
135-12 reps
225-12 reps
315-3 reps
495- held for 10 sec then did 5 1-2 inch squats..(slight bend at knee)
430-1+0 reps....PR....
405-1+0 rep
545-did 10 1-2 inch squats + held it for 10 more seconds
585-held for 10 sec + did 5 1-2 inch squats....
Adduction Machine:
300-5+1 reps
300-3+0 reps
Abduction Machine:
240-3+0 reps
240-2+0 reps
Sitting Leg Curl Machine:
300-2+0 reps
275-3+1 reps
Standing Calf Press machine:
6-45s-6+0 reps...held for 1-2 sec at top and bottom...no momentum....it was already loaded...so I did for the hell of it...
4-45s-10+0 reps.....'...'
Sitting Barbell Press:-using avg grip
135-12 reps
185-13 reps+0...lost count...might have done 14 or 15..
Sitting Machine Press:
205(stack)-9+0 reps
205-7+0 reps
Standing DB Presses:
55s-12 reps
60s-10+0 reps
75s-6+0 reps....
8:15PM END
-wanted to kill my legs before going off on a trip to mexico for a week....job accomplished...
|
|
2005/08/06, 12:04 AM
just thought I'd you drop a nutritional tip before you go to mexico:
DON'T drink the water. Or eat the fruit.
|
|
2005/08/08, 01:55 AM
because, i thought everyone knew that. the water in mexico is really not all that clean. in fact, its been the subject of various songs, as well as the cliche, "dont drink the water in mexico." As for the fruit thing, the water is actually so contaminated in some parts that it makes the fruit unhealthy to foreigners that aren't usually exposed to those types of bacteria.
|
|
2005/08/14, 04:16 PM
hey
Any one have a all a rund workout at home, i have some work out thinks but not a lot so please help me !?
|
|
2005/08/17, 05:27 AM
8/16/05 11:20pm Upper Thighs/Bis
-was sitting home all day sick with a cold....and mad that I ran of zinc the other day which is useful in these situations...so I decided to just suck it up and stop being a little girl and go do soemthing....as expected my energy was not there....
squats:
135-12 reps
225-12 reps
315-3 deep reps
405-5 1-inch squats
495-5 1-inch squats
585-3 1-inch squats....these were hard ...could feel it everywhere afterwards
435-0 reps, was going for personal best, felt light but I leaned too far forward and there it went....was a bit pissed....
Standing Alt DB curls:
60s-12 reps...had maybe 1 more rep...strict form, 2 sec pause at top...
70s-6+0 reps..strict form, 2 sec pause at top...
65s-7+0 reps...strict form, 2 sec pause at top...
Stiff legged deadlifts: w/ straps
495-3+0 reps....knees totally straight...down as low as I could go....pathetic...did 500 for 8 some months ago....
Deadlifts:
495-1 rep...held for 2-3 sec afterwards until grip failed...first time I did 495 w/o straps...
Sitting Leg Curl:
255-7 reps, my 25 fell off(i put 2-25s on pin)...had about
2-3 more...205-6+0 reps.....
Sitting Leg Extensions:
305-3+0 reps
Standing Alt Hammer Curls:
50s-8+0 reps....
30s-30 reps...rocked a littled bit...piston-like...
30s-20 reps...quite a bit of momentum...was doing it to rhythm of a song...like a piston....
1AM END
|
|
2005/08/17, 11:38 AM
How'd you feel after wards? sometimes the best thing for a cold, etc. can be a good workout.
--------------
The best feeling in the world is the feeling you get after a tough set of squats after you step back from the power rack and throw up all over the floor.
|
|
2005/08/17, 06:05 PM
much better....I still had no energy but I could breath much better and no runny nose...woke up much ebtter today...took multivitamin twice yesterday morning and before sleep....and keep taking fish oil and G/C for shoulder....I realized I really screwed up my right shoulder...i tried to do pull ups...and as I began to jsut hang...I got a veyr severe pain in shoulder.....kinda scared me.....
|
|
2005/08/21, 06:26 AM
8/20/05 6:45pm....played bball for 75 min beforehands
-my right shoulder is still messed up....rotator cuff ....my friend said it's probably subscapularis ...and another cuff muscle(he's a kinesiology student...and a wiz in anatomy after a year worth of anatomy and physiology classes....including dissecting human body....)....I couldn't shoot the ball at all....
Lower Back Machine:
325-1 rep....plate slipped....had maybe 1-2 more
325-1+o reps
Pulldowns:
340-1/2 rep....grip kept slipping...possibly woulda had 1 rep if had straps...
250-8+0 reps
Sitting Cable Rows:
295-8+0 reps
Bench Press:....decided to do them just to see how much stress I would put on my shoulder....def had less power but with very wide grip and nice arch in the back...it was ok..
135-12 reps
225-12 reps
275-13+0 reps(my friend swore I hit 14 reps...but i'll go with my count)
295-7+1 reps...paused on 7th rep on chest, woulda had 8th otherwise
Deadlift:
500-0 reps, missed it 3/4th of the way when grip failed
500-0 reps...ditto....I think I chose a poor bar...had pretty worn out grip....
8pm END....was ok work out...except I broke and dented 2 pins on machines...hanging the weights to overstack .....o well
|
|
2005/08/21, 08:30 AM
Well it looks to me that the guy on the right was using his body weight to win...
--------------
A conscience is what hurts when all of your other parts feel so good...
|
|
2005/08/21, 08:56 AM
I was talking to this bartender observing it..who I thought was participating also....he was very muscular...bodybuilder with big arms...I asked him if that guy was strong...and he said no...he said he was weak and tha the beat him easily before....but that he does have good arm wrestling mechanics...when i was arm wrestling him...I could have held out for a draw because for some reason I have easier time holding on defense then pushing for the win....I went aggressively for the win as we both were midway for 20-30 sec struggling...and messed up the cuff...and then he crushed me....I made a huge mistake of having arm too far away...I should have pulled my arm as close to body as possible and used my lats to overpower him....and yes he used his body ...but that's arm wrestling...what can I say...now that my mind is not clouded by alcohol I am really regretting the whole thing...can't play bball....can't train ....pathetic that I did it....and I am a poor arm wrestler to boot(my friend at 190lb and 13 inch arms...is as good or better than me)...don't know why I did it....
|
|
2005/08/23, 04:29 AM
8/22/05 9:30pm 24hrs
Goodmornings:
135-12 reps
225-12 reps
315-8+0 reps...weight rolled up on my neck....shifting the dynamics...and making me struggle to get 8th...I think I had 1-2 reps otherwise....felt light...and I was going down pretty low..
Chin ups:(put a barbell on neutral handlebars...it was moving back and forth a bit)
bodyweight-17+0 reps
bodyweight-15+0 reps
bodyweight-12+0 reps
Standing Alt DB Curls:
65s-4+0 reps...paused for 2 sec at top...no momentum
60s-6+0 reps...... ' '
60s-4+0 reps.....' '
Close Grip Bench Press:
135-12 reps
225-8+0 reps, paused for 1 sec on chest on each rep...no momentum
275-5+0 reps, ..... ' '
225-8+0 reps...' '.....held weight lower on the chest
11pm END
|
|
2005/08/23, 10:16 AM
I love doing chin ups like that. Try doing them by sticking a bar through gymnastic rings. It makes it more unstable, and trains your grip better.
--------------
Your two most important minerals: Iron and Chalk.
If you smoke or don’t wear your seatbelt, please don’t tell me the deadlift is dangerous.
|
|
2005/08/24, 01:15 PM
I would gladly do it...except there are no rings in my gym.....
|
|
2005/08/27, 02:27 AM
6/26/05 9pm
Bench Press:(snatch grip)
135-12 reps
225-24+1 reps, almost had 25th, lost arch in back on 21st rep.....had a big arch throughout the first 21....and legs tucked underneath me...
315-7+0 rep, fought for 7th
365-0 reps, went too high on my chest....was a bit aggressive with the weight I chose to do ,335 for 2-4 reps would have been better choice
365-0 reps, freefall, no power...
225-15+0 reps
Sitting Barbell Presses:(snatch grip)
185-7+0 reps
185-4+0 reps
185-4+0 reps
Pause Bench: paused at 6-8 points during both phases of the lift....for 1-2 sec....
135-3+0 reps
Sitting DB Presses:
75s-5+0reps
10PM END
|
|
2005/08/28, 01:14 AM
8/27/05 6:40pm
standing alt DB curls:
60s-8+0 reps, controlled, no momentum, 2 sec pause on top
65s-6+0 reps......''
70s-4+0 reps......''
standing alt DB hammer curls:
50s-8+0 reps,controlled, no momentum, 2 sec pause on top
55s-6+0 reps....''
60s-4+0 reps....''
standing alt db curls: fluid..w/ momentum
30s-15+0 reps
chin ups: bodyweight-15+0 reps
one arm cable curls: ...(elbow behind body)
35-4+0 reps...2 sec pause at top...very controlled
40-3+0 reps....''
-right hand had 2-3 more on 1st set...maybe couple more on 2nd set
7:55pm END
|
|
2005/08/31, 08:54 AM
8/30/05 12 pm
Squat:
135-12 reps
225-12 reps
315-5 1-inch squats
405
495
585
435-0 rep, leaned to much forward...collapsed, my spotter couldn't do anything...I have trouble just sitting back down...my legs just buckled....wasn'tpretty to watch
-since the bar was now at my waist level on the catch bars....I decided to do time holds
Time Holds:
495- 3 sec
495- 10 sec, gripped it diff, so it didn't press as much against my callus....
-got brown paper towel....soaked it and thne squeezed it and put 1 on each spot where I grip the bar....
500-5 sec
515-3 sec
535-1 sec
545-0.5-1 sec....just got it off the rack, it came out at the top..
405-10 sec
-the we paper towels made the grip so much easier for me...the bar wasn't ripping my skin off...felt much better...
Leg Press Machine:
505(stack)-4+0 reps
Leg Extensions: 305-2 reps...
2pm END
-hit the speed back for 10 min beforehand and 10 min afterwards
-then hit the heavy back a bit...helps relieve stress really well...
-should have eaten more beforehand( was feeling light headed towards the end), although I thought I ate sufficient(5 potatoes with 5 whole eggs)
|
|
2005/09/04, 05:02 PM
Haven't been eating all that much...have been somewhat sick....was going to go workout but didn't get sleep and decided to play basketball with friends early today...(at least for me lol...~11 am)
I am down to 200lb as I realized when I came home...we played on a playground and my hops were through the roof....
I went as high as 6.5-7 inches with my right arm over the rim...over the wrist...so wrist+~7 inches on top...then I ran and hung on the rim with both wrists over the rim holding me up...it was insane...I am little over 5'11 and I have reach of about 18 inches ...my hand straight up...is even at elbow with top of my head so 71+18=reach of 89...and I was able running to get wrist+7 inches....sounds insane...120-89+14(top of the longest middle finger to 7 inches over the wrist)=45...sounds unreal...I don't know...almost dunked the ball down...I can't jump nearly as high with the ball and kept missing alley oops because of poor tosses and poor timing on my part.....my only explanation is lowered rim although it felt normal height before I warmed up shooting aorund.....felt surreal....
tomorrow hopefully will do back +wide squats + grip work....would be cool if I could get to 198 lb division and pull 650+ deadlift....i am 200...going to see where my deadlift is at haven't done it in over a month....
|
|
2005/09/09, 04:17 AM
9/08/05 12:30 am
Romanian Deadlift:
225-12 reps
Deadlift:
500-1 rep+3sec hold, no straps, wet paper towel wrapped around bar under the places where I grab it
600-3+0 reps w/straps
635-1+0 reps w/ straps
Chin Up: bodyweight-15 reps
Sitting Cable ROws: 250-12+0 reps w/ straps
Pulldowns: 250-3 +0 reps w/ straps
Time Holds of Weight:
495-3+0 sec
495-5+0 sec
2:40pm END
|
|
2005/09/09, 10:43 PM
I have done 70 with legs raised, I can do probably around 80+ normal....not sure....haven't done them in a while...I noticed the faster I do them, the more I can squeeze out....but then my lack of endurance kicks in and I get winded
|
|
2005/09/10, 10:45 PM
9/11/05 3:50pm
Bench: ultra wide grip
135-12 reps
225-6 reps
315-5+0 reps
225-18+0 reps
-had no energy....was still very sore from back day...a pretty bad case of DOMS....
Sitting Military Presses:ultra wide grip
135-12 reps
185-8+0 reps
185-5+0 reps
190-2+0 reps
-no energy....waited long before sets....felt lethargic...decided to skip triceps exercises...and just leave....
-had a feeling I was better staying home...makes me wonder if it's worse sitting out a day home or going inside the gym full well knowing that you're pretty sore and won't be able to lift much even on a bodypart that hasn't been trained in a while...
4:50pm END
|
|
2005/09/19, 04:03 AM
9/17/05 5:50pm
-decided to try wide stance squats
-cycled off creatine more or less
-haven't had a good leg workout in over a month it seems
wide stance squats:
135-12 reps
225-12 reps, felt very heavy, i was struggling
onto a parallel box/bench:
315-1 reps+0 ....couldn't get up on 2nd rep...
narrow-stance box squat:
315-3+0 reps
narrow stance:
365-1+0 reps
385-0 reps
-felt pathetically weak...seems like I have no hip strength, as became evident with the wider stance squats....and it drained me fast...so that even with closer stance squats I had no power....
-I also noticed I have hard time sitting back to get the stretch reflex....
Rack(Time) Holds:
545-1 sec
495-5 sec
495-5 sec
SLDL:with straps
405-8 reps+0
495-3+0 reps
495-2+0 reps
Standing Alt DB Curls:2 sec pause at top+squeeze,no momentum
65s-8+0 reps
70s-4+0 reps
75s-2+0 reps
7:30pm END
|
