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workout log...cont from 8 week challenge

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arondaballer Posts: 1,054 Joined: 2003/06/14	2006/02/14, 11:32 PM So mutt, who exactly were you talking trash to? I'm just confused. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
	2006/02/15, 04:08 AM Yea, I was gonna point that out....but decided not to. It was said to M57t, but since his account got banned, all his posts got erased.....so it's like I , Mutt, and wrestler are talking to ourselves or each other when in fact we were responding to him in some of the posts. Forgot to mention I did pinch grip holds of 3-10s....of 4 sets for about 10 seconds...My left hand felt a bit stronger in my last workout....
	2006/02/16, 03:02 AM 2/15/06 45 min workout weighed about 216-217 today -played 60 min of bball in 3v3...wanted to just warm up a bit while i waited for a friend but once I started decided to just play for a bit...felt quite tired.....my friend didn't show up again...so i just decided to do something I haven't done before Decided to do rack lockouts: -at knee level 225-3 reps 405-3 reps w/ straps: 605-7+0 reps, prolly had more, but I grabbed weight unevenly and kept bringing it up unevenly and feeling it mroe in right side.. -don't have chains so I used chain belts with weights, at the bottom I have 0 extra weight but about 1-2 inches after I lift the extra weight kicks in fully... 605+50+weight of 2 belts(about 660)-5+0 reps 605+90+weight of 2 belts(about 700)-0+1 rep, dropped as soon as locked out/or came close to it... as wraps came off, struggled too much, didn't rest enough between sets 605+90+weight of 2 belts(about 700)-2 good reps+0 with pause of 1-2 seconds at the top 605+90+weight of 2 belts(about 700))-2 good reps+0 with pause of 1-2 seconds at the top.... -my face became red and my facial muscles came out....really crazy look...someone on roid rage or something...it was quite funny.....a lot of stress on the body.... did a set of 6 sternum chin ups...was going for more, but I was exhausted....so i just didn't even bother trying to squeeze out a few more... did 8 reps of OH squats with empty bar on a parallel bench with a very wide grip....definitely not easy LOL...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/02/16, 05:16 PM Sounds bad ass bro. I guess thats one way to do accomidating resistance. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/02/16, 08:55 PM don't know about badass but my lower back is fried...LOL...ice packs and heated towels for my back today ....but it felt good...I know I am capable of 700+ deadlift....It's so funny because the gym monitor asked wtf I was doing and asked whether it's not easier to just put the weight on the bar....so then I had to briefly explain what I was trying to accomplish.....drew a crowd yesterday LOL....I have not seen anyone do anything with more than 405 beyond shrugs (which are also very rare)....so all eyes on you once you load up anything over 405...LOL..even at 9pm wanted to try OH squats and looked like a complete pansy....very similar to what I read on Sherdog where people decided to try it ....all with similar back squats as me...I am going to try it on a separate day when I am not so tired....I just did it messing around last time...hopefully I can do at least 100lb....even that 45 bar felt like a ton of bricks on my lower back and abs...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/02/16, 09:00 PM I did them as a warm up till I got the feel for it. Worked up to 135*5, haven't done them since. The one key I can give you is defianetly body tension. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/02/16, 09:10 PM what type of grip do u use? I hold the barbell right by the big rings.....widest possible grip....and I take wide stance....is that good technique wise? is it easier to use a box or just do it without one?
7707mutt Posts: 7,686 Joined: 2002/06/18	2006/02/16, 10:44 PM I know what you mean by looks. When I Dl I always get looks. When I do shrugs the entire gym seems to stop. LOL good job! -------------- Less Talk, More Chalk! The Men and Boys are Separated by one thing: The Squat Cage! 7707mutt@freetrainers.com
	2006/02/17, 01:41 AM Definitely....I got those looks a while back with a whole lot less weight loaded...many people don't even know what a deadlift is...so it looks amusing to them...as they do their chest press and bicep curl machines....eh...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/02/17, 10:59 AM Snatch grip. If that feels uncomfortable, do some dislocations with a broomstick to stretch your pectorals and shoulders. I tend to get looks whenever doing snatches. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/02/18, 06:12 PM 2/18/06 20-25 min workout -played 90 min of bball prior(just light shooting around) Bench: 225-10x3, 30 sec rest....felt like a ton...came off way too slow....I used a narrower grip(pinkies inside outer rings)....but still...very slow....probably need to use 185-200....speed is a big problem in all my lifts.....I got the strength base but speed is way too slow...so this is what I am probably going to start working out more.... Sternum Chin Ups: bodyweight(216)-6x6, 1 min rest just a light workout, felt somewhat lethargic.....only slept for 4 hours, eventhough I went to sleep relatively early and set aside plenty of time...but woke up way too early....eh...was going to do t-rows but i think I would have killed myself with them today so i just did chin ups....
	2006/02/22, 04:18 AM 2/21/06 12:35pm Squats: -tried using lower bar placement, and a forward tilt 135-10 reps 225-10 reps 315-3 reps 365-1 rep, no leg strength, barely got it up -placed bar back higher, shoulder stance 365-1 rep+1 'goodmorning' 365-1 'goodmorning rep'...:(...then did 10 quarter squats rising on my toes and 10 more quarter squats 365-20 quarter squats rising on my toes Ballistic Sitting Calf Raises: 2-45s-10 reps 3-45s-10 reps 3-45s-10 reps 4-45s-10 reps....didn't warm up sufficiently 4-45s-10 reps....need to build up more.... 3-45s-10 reps 3-45s-10 reps overhead squats on a parallel bench: 45-10 reps 65-3 reps 85-3 reps 95-3 reps....the bar was to the back of me...with widest grip possible...and wide stance...the bar kept pulling me backwards...was hard to stabilize....needed to lean forward more... Bench: widest grip possible 135-10 reps 225-19+1 reps, failed on 20th, standing cable one arm external rotation cuff: 50-15+0 reps 60-8+0 reps 70-6+0 reps 2:35PM END
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/02/22, 10:15 AM You've been reading DeFranco, haven't you? -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/02/22, 06:17 PM haha....yes I have....caught with my hand in the cookie jar... 50 rhythm squats my a$$....barely managed about 20-25 on my first set.....I kept losing balance forward......
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/02/22, 09:12 PM You can't fool me... Wrestler125 knows all... lol. I don't have much experiance with them (Never met someone whose vertical I couldn't increase over 2 inches just by strething their hip flexors, let alone by increasing strength, so I've never resorted to them). Be sure to fill me in on your experiance. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/02/24, 01:42 AM 2/23/06 9 pm -played 90 min of bball prior Standing Military Presses: 135-12 reps 185-3+0 reps, lost a lot of strength on the lift, haven't done it in ages 155-8+0 reps 155-4+1 reps, push/pressed last rep OH squats on parallel bench with wide stance: 135-1+1 reps, my right hand didn't balance the weight, barely got up on 2nd rep....a lot pressure on lower back.... 135-1+1 reps, same deal...kept focusing on left arm(it's my weaker arm) that the right arm got unlocked and weight went swinging... left arm pushdown on pulldown station: 70-5+0 reps 70-4+0 reps 70-3+0 reps negatives: 80-5+0 reps 80-5+0 reps sitting one arm concentration DB curls: 70-8+0 reps standing alt db curls: 75-3+0 reps - was messing around yesterday and did a few sets of this exercise, 90-2+0 reps, 75-6+0 reps, 70-8+0 reps 9:55PM END
	2006/03/02, 01:31 AM 3/1/06 8pm -325mg aspirin+200mg caffiene -shot the ball for 10 min....on one rebound hit the ball with my thumb as i awkwardly reached for it....same thumb I sprained short time ago ....pissed at myself went downstairs to lift.... -came in to do bench press but since both benches were taken and squat rack was oh so lonely as usual, I decided to work on one of my weaknesses..... Standing Barbell Presses:-pinkies inside outer rings -down to chest on every rep....rested about 2-3 min per set 135-12 reps...had a couple left 185-3+0 reps 185-3+0 reps 185-3+0 reps 195-3+0 reps 205-2+0 reps.....powered through... Bench Press:-thumbs outside outer rings 135-15 reps 225-15 reps 365-1+1 reps, failed midway on 2nd rep.... 405-held for 5 sec outstretched....felt like a ton 385-did 2 negatives 405-did 1 negative 225-15+0 reps one arm external cable rotation: 60-10+0 reps 60-10+0 reps 60-8+0 reps -left felt stronger left arm pushdown on pulldown station: 70-5+0 reps 70-4+0 reps 70-3+0 reps what day would be complete without a set of curls? standing alt db curls: 75s-4+0 reps.... 9:15pm END....
severrin Posts: 82 Joined: 2006/02/15	2006/03/04, 03:27 AM i was wondering how well are you noticing your gains, and which side if your dominant side? My right side is my dominant but here lately my left side upper body wise has shown to be stronger, just curious to see if you were having the same problem as me. I love your workout btw can't wait to see the finishing results man! keep up the good work bro!
	2006/03/04, 04:08 AM My right side is my dominant and it's been tough trying to even out some strength and muscle imbalances....my right tricep for example is quite a bit smaller than my right....so I am trying to do some isolation lifts just for the lagging areas.... when you lift it's important to lift evenly....if u see barbell tilted...it's time to stop and reset or lower the weight....
	2006/03/04, 04:10 AM err left tricep for example*
	2006/03/06, 06:35 PM 3/06/06 1pm -200mg caffeine+325mg aspirin -had a crappy nutritional day yesterday and it showed today...along with not doing full deadlifts over a month... Romanian Deadlifts: 225-10 reps 315-5 reps Deadlifts: 605-3+0 reps...lost a rep....about as bad a form as I have ever did....pulled with the back whole way...felt like a ton... 635-1+0 rep+ shrug at the top for a rep....couldn't even call this sldls as it was all back...blah.. BOR: 225-8+0 reps 275-2+2 reps, did this as last set of the day Sternum Chin Ups: bodyweight(217)+50lb-4+0 reps....full reps...all the way down and up.... Hyperextension machine: 200(stack)-12+0 reps... 2:15pm END -felt like crap....one of my weaker workouts...went to play 2-2 and 3-3 bball for half hour.... -need to step up the frequency of my workouts....wanted to go yesterday but overslept and gym closes early....
	2006/03/10, 05:47 AM 3/9/06 6pm Bench: 135-10 reps 225-15 reps 315-5+0 reps 275-10+0 reps Rack Lockouts: 365-0 reps 315-2+0 reps+1 negative 315-3+0 reps+1 negative 315-3+0 reps+1 negative Standing Barbell Curls: 140-5+0 reps 7pm END -had no energy....felt like crap...have a feeling I got a flu or something...less appetite....eh...
	2006/03/12, 01:30 AM 6/11/06 7pm -30 min of bball..light shooting around.... -200mg caffeine+325mg aspirin Squats: using slightly wider than shoulder stance 135-12 reps 225-12 reps....hard... 275-1 rep....way too hard....this is pathetic 315-1 rep....:/ 335-2 reps+0 reps 355-2+0 reps....my knees came in inward on 2nd rep badly.....barely got it...used too much back.... -I am pushing wrong....wish we had bands in the gym....my abductors are quite a bit weaker than adductors so I can't keep my knees out during heavy loads... 365-30 rhythm reps....first 10 on toes, and last 10 on toes...damn defranco...50 reps?...could barely walk after 30....almost crashed forward trying to rack....needed to fight for the last 5... Step Ups: 225-3 reps each leg 315-5 reps each leg....a lot of stress on the abs/core....came close to puking....few more reps and bam....had to take weight out of rack walk backwards about 3 feet...turn to my right 90 degress and then walk another 3 feet to the platform....and then back after done...so somewhat hard when nauseous feeling sets in...LOL.... left arm pushdowns on pulldown station: 70-4+0 reps 70-4+0 reps 70-4+0 reps .....50-8+0 reps..... 8pm END -felt considerably better today...but definitely lost a lot of strength trying to widen out my stance...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/13, 01:37 AM gripboard.com is the larger site. Grippermania is a sort of daughter site (many of the members follow both boards) -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/03/13, 12:15 AM 6/12/06 5pm -325mg aspirin+200mg caffeine -750mg of magnesium -slept about 5.5-6 hours...got woken up twice so said f-it...but felt surprisingly fresh...I took 3mg of melatonin before I went to sleep and I noticed even if I don't get a lot of sleep I generally feel much better when i take it...even on sub 5 hours of sleep.... -iced legs yesterday and it helped, wasn't going to work out today but decided to go afterall.... -played 90 min of bball prior....2x2, 3x3, 5x5...shot the ball very well.... -came inside the gym and surprise surprise both bench presses were taken so I decided to do it 2nd.... Sternum Chin Ups: bodyweight(215)-3 reps...just wanted a few light smooth reps... bodyweight(215)+60lb- 3 sets of 5 reps+0.....had to fight for last couple on every set....all the way down and up...was generally very happy with it -was happy with my grip also....did grip work yesterday and my fingers/hands were somewhat numb -cheat holds(almost closed) of BBMS for 2-3 sec each hand then HG250 for 12 reps+0 and 10 reps+0 with each hand...then held HG150 closed for 60 sec with right and 35-40 sec with left.....and then did reverse HG150 closed holds for 15 sec with each hand.... Close Grip Bench Press:-hands foot apart...w/ suicide grip 135-15 reps 225-15+0 reps 275-5+0 reps...very disappointed....wanted at least 8 reps.... 275-6+0 reps....got an extra rep with long rest....but still crap....I know I can get at least 10.....I actually have a lot of strength with this grip one arm external cable rotations: 60-6 reps+0 each arm 60-6+0 reps... 60-5+0 reps standing alt db curls with pause for 1 sec at top: 75s-3+0 reps....had to fight for last rep but did it with great form... sitting cable rows: 250-6+0 reps 6:15PM END -a good fairly light workout... -shot the ball for another 15 min.... discovered www.gripmania.com from sherdog.com....and really enjoy that board...a lot of grip/forarm/wrist tips/help on there.....definitely a bit of advice for anyone..
	2006/03/13, 01:46 AM seems like gripmania has a few more threads than gripboard.com....almost seems like it's the other way around...LOL...but I am sure you're right....and on the bright side my login works for gripboard also....so no need to register....ty for the tip...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/13, 09:40 PM Grippermania has more forums, but you'll quickly find gripboard is a much larger site overall. Your login should work for both. They are run by the same people (Bill Piche, Paul Doire, and some other guy, I think)... You're really starting to get around menace. Do you use the same login for each site? -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/03/14, 03:57 AM yes I do.....same as here.... Very good sites....not as much bs/noise as some other forums...
	2006/03/17, 01:27 AM 3/16/06 8:45pm -played 2 hours bball yesterday -shot the ball 20 min before todays workout -200mg caffeine+325mg aspirin Military Presses: 135-12 reps....no power.....could already tell workout was going to hell 185-5+0 reps....got ugly on last couple as I was leaning back to stabilize the weight.....could also see imbalnce in my tricep strength/size.....as the bar went up unevenly 205-2+0 reps.....ugly....if i was observing I would turn away...no power today....night and day between last workout for this exercise... 185-3+0 reps....blah.... Close Grip Bench: 135-15 reps 225-5 reps 275-5 reps, had couple more 295-5+0 reps....w/spotter...pleasantly surprised....got help on lift off 315-3+0 reps....w/spotter+help on lift off....felt good... Standing Barbell Curls: 135-10+0 reps....good form... -was going to do goodmornings...but I think I would kill myself....orignally wanted to do a back workout...but hurt quad yesterday on a hip check and knee in my thigh...and wanted to do something else than deadlifts so decided on GMs...but then today with no power.....I was like f it....was so disgusted with my form on militaries that i wanted to unrack plates and leave but thought it was a waste of time...so did a bit of closegrip....wish I'd know when am I going to get a half decent workout....always either sick or injured...load of horsecrap.... my fingers were still numb and not close to full strength after gripper work....despite a few days of rest...:/ 9:40PM END
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/17, 11:01 AM We all wish we could predict things like that. Just listen to your body, and do what it tells you. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/03/17, 06:42 PM Yea....had a decent gripper workout yesterday after I posted mu entry which slightly improved my day... got BBSM to within 1/2' yesterday....then did a couple sets of cheat holds against the leg for 5-10 seconds.... Then did HG250 for 15 reps...pausing after 7-8 for a couple sec then did HG150 for 56 and 50 with each hand woke up with hands numb....hopefully I will have some feeling back in them for deadlifts and chin ups tomorrow....I guess would be good time as any to use straps... Got myself HG400....so am going to work on that once I get it.....can't believe there are just 400 of them.....what i can't believe more is that some guy few months back was selling his HG400 and HG500 for 18$ each....lol.... :::goes back in time:::: LOL
	2006/03/22, 11:56 PM 3/22/06 5:15pm -200mg caffeine+325aspirin 30 crunches Deadlifts: 225-10 reps 315-5 reps w/straps+wraps+put tape on my hands(to soften bar on my calluses) 605-2 reps+1 shrug 635-1+0 rep+1 shrug 655-1+0 reps+1 shrug BBSM-2 sets of closed cheat holds+1 negative with both hands HG150-10 reps+0 -wrapped my wraps around the bar tight, to make it about 2" 405-1 rep+5 sec hold 455-1 rep+3 sec hold 455-1 rep+1 sec hold-slipped out of my hands at the top 455-1 rep+3 sec hold T_ROw: 4 plates-3 reps 5 plates-3 reps w/straps 6 plates-3 reps 7 plates-1+1 reps Sitting Cable Rows: w/straps 250(stack)-12 reps+0 Glute/Ham Hyperextensions: +100lb DB=7+1 reps left leg (1 per hand)45lb plate romanian deadlifts:5 reps... Sternum Chin Ups: 10+0 reps.... 6:45pm END...
	2006/03/23, 07:41 PM 3/23/06 2:05pm -wasn't going to train today but my friend asked help with showing how to use a chain belt and mostly to hang out...surprise surprise he never showed up... Close Grip Bench: 135-15 reps 225-5 reps...dead stop on chest 275-3 reps...dead stop on chest 315-2 reps...dead stop on chest...help on lift off 335-2+0 reps.....help on lift off 225-15+0 reps....light taps..... 225-12+0 reps....light taps Standing one hand external cable rotation: 60-10+0 reps 60-8+0 reps 3:30pm END -my forarms and wrist were shot....slight pain in elbow area .....tried to shoot hoops afterward but couldn't raise my arms...airballing is no fun...LOL
	2006/03/25, 11:45 PM 3/25/06 7:15pm came in for a light workout Squats: w/ a very wide stance...competition stance of many powerlifters... 135-10 reps 225-10 reps...had to look in the mirror whether I was getting low enough but sure enough I was going down a few inches below parallel.... 315-2+0 reps...went very deep on 2nd...barely got up... 335-2+0 reps.....considerably less power than with very narrow stance...I was leaning forward but it was considerably easier on the back....it was more of a natural lean forward....which stayed about the same throughout... Close Grip Bench: decided to do it for the hell of it even though I did 2 days before.. 135-15 reps 225-5 reps 275-3 reps 315-3+0 reps....form went to $hit....elbows flared out, esp on 1st rep...b/c I lost tightness in my body for a second...the weight almost came crashing down...had a spotter assist on lift off 335-2+0 reps....blah....butt slightly off on 2nd rep....help on lift off...:/ 8pm END
	2006/03/29, 11:41 PM 3/29/06 60 min workout -played bball for 60 min prior....was only going to warm up but as always overstayed...LOL -325 mg aspirin+200mg caffeine 2 hours beforehand Military Presses: 135-12 reps....had to struggle...had maybe a couple more.. 185-3 reps....hard....form was iffy 195-3 reps+0....was actually happy...form was ok... 205-1+1 rep....lifted it unevenly on first rep and had to catch up with left hand....i call that $hit form....actually swore at myself for that 1...LOL at startling a lady next to me...eventhough I did it barely audible.... -guy was waiting to squat of all things so I let him have the rack...to watch him quarter rep..LOL Sternum Chin Ups: bodyweight(217)-5 reps +75lb-2+0 reps +75lb-2+0 reps +75lb-2+0 reps +75lb-3+0 reps +75lb-2+1 reps....3rd rep was chin over the bar...couldn't quite touch the chest... Pinch Holds with 3-10s: 2 sets of 15-20 sec with each hand...more left hand is actually stronger in pinch grip eventhough its weaker in crush/support grip.... Lifted 15lb DB by the head for 10 sec with right and maybe 2 sec with left...felt like I couldn't get my left hand over the dumbell head...hence big grip difference with a basketball...then lifted 27.5lb DB by the head for 2-3 sec with right and 0 sec with left....then did 2 sec hold of 20lb with left for 1-2 sec.... Left hand alt DB curl:75lb-6+0 reps...
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/30, 12:42 AM Do you hang the weight from the back when doing a sternum chin? -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/03/30, 12:51 AM it's to the front of me, in between my legs....tore up my shirt a bit for the 2nd time...heh forgot to mention I tried one handed barbell deadlifts...got up 135 easily....was just trying to get a hang of balancing the barbell....took me a few tries to keep it perfectly balanced at the top....
	2006/03/31, 01:27 AM 3/30/06 7pm -325mg aspirin+200mg caffeine Wide Squats: 135-12 reps 225-10 reps 315-1 rep 335-1 rep 350-0 reps....holy crap...wore flat converse shoes....not realizing they had shitty traction.....my left shoe slid slightly outward right as I was pushing for a near max...my left near buckled and hit the floor...with pain in the left hamstring...weight went sideways....the spotter couldn't do much so I slowly lowered my right knee to the floor also and lowered my back to put the barbell on the rack(it's at the front part of the squat rack for doing shrugs and such...I was doing these squats right in front of the rack..I was pissed....had myself scared I F8cked up my knees...thankfully they were fine Deadlifts with 2 barbells(1 per hand) 135x2: 1 rep 185x2: 1 rep 185x2: 1 rep 185x2: 1 rep Had hard time finding the middle point to balance barbells perfectly...did it mostly as a change to my workouts for the fun of it... Rhythm Squats with narrow stance: 405-25+2 reps(10 on toes, 10 normal 5 on toes)....started losing balance...my legs started to get numb....and I was going all over the place...so I thankfully was able to rerack the weight on 27th rep... 405-10 reps on toes... called it a day.... 7:15pm END -my chokers came in today so I was excited to go home to try them on my grippers....trying to figure out how to put them on, cut my hand with a screwdriver...blah...not the best of days....going to try to put them on my HG300 and BBSM....hopefully get a couple good closes...my hands are almost recovered....left is still a bit sore...
	2006/04/03, 08:11 PM 4/3/06 2:45 PM -left hip still hurts as does my left hamstring....ecstatic that it wasn't any worse... -played 45 min of bball, shooting around -took 100mg of apsirin+200mg caffeine -had a pretty low calorie day yesterday but I bumped up my fish oil supplements a bit to 9g yesterday -had 6 hours of sleep wanted to syncronize my workout with a friends to get a good spot on bench....I call him and the workout is moved 2 hours....surprise he's not there for over 2 hours I am there waiting for someone else...nothing new -tried putting 2 rope attachments over bar and doing rope neutral pull ups but my hands kept sliding...eeked out 2...saved by the little knobs on the bottom that kept my hands from sliding off the ropes....o well Sternum Chin Ups: (217lb)+80lb DB-3+1 reps, 4th rep couldn't touch bar to chest +90-1+1 reps.....same deal Pulldowns: 250(stack)-5+0 reps...down to chin -finally bench opened up Bench: thumbs past outer rings 135-15 reps 225-15 reps...felt heavy 275-3 reps...paused on chest 315-3 reps...paused on chest...very strong 335-2 reps 355-2+0 reps 365-2+0 reps 375-1+1 reps...failed 3-4 inches off the chest 225-17+1 reps.... - i was psyched.....i lost some endurance with 225 but was much stronger with the heavier weight....375 felt light...I actually managed to semi pause it.....ditto for 2nd rep...my best was 375 with butt slightly off the bench before....so thrilled.....was thinking about 385 but i thought it was a 50-60% likelyhood of hitting it so I went for a likely 75-80% PR....had my friend showed up I might have went for 385....just becase I can perfectly set up and get a perfect lift off....but todays spotters were good...I was clear with them upfront with no hands anywhere near the bar and only help I needed was when I would say HELP.... standing DB outward rotator cuff exercise: 30s-15 reps.... in between sets I did a few pinches of 3-10s for 5 sec each hand 2-3 sets.....then i did pinch plates with 1 finger walks....managed 25 for a few sec with index, pointer, ring on right hand and index, pointer on left hand could not get pinkies with either....then did a few sec with all fingers using 10s.....then did a set of wrist curl/raises back and front with 10 each hand for 3-5 slow reps.... Have been doing gripper work for the past few days....I can close my BBSM now for a couple reps with both hands....right is definitely stronger by a rep.....tried today after workout him right for 1 and failed fraction of an inch with left.... time to get BBGM and BBE :)....got HG300 in a choker at about parallel(MM) set....can manage 2-3 reps with each hand...it actually seems harder than my HG400 and BBSM....surprsingly enough....HGs are quite unrealiable....and tend to season too much.....Ivanko gripper is helping also...I set it up with 3 springs and got a 4th just in case in the drawer....only thing I dislike is that I can't put the springs next to each other 3,4,5...has to be at least 1 space empty in between...which reduces number of increments...oh well.... 4pm END
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/04, 09:52 AM Good to see your grip training is coming along. You need to find some new workout partners. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/04/08, 06:32 PM 6/8/06 1pm -5hours of sleep....still decided to go....hesitantly rolled out of bed...skipped last 2 days and decided to get 10 and 12 hours of sleep....sort of listening to my body...and today I had the desire/energy to go even with less sleep..... -200mg caffeine+325mg aspirin Military Presses:-down to chest+pause at top and bottom 4 sets of 185:3 reps 185-5+0 reps...'ok' form...was supersetting with chin ups and pull ups Chin Ups: 217lb+100lbDB-1+1 reps...chin over the bar...helped with legs on 2nd rep and did a very slow negative +80lb DB-3+1 reps....helped with legs on 4th and very slow negative Pull Up: +100lbDB-1+0...... +80lbDB-1+1...helped with legs on 2nd and slow negative... in between I did pinch grip lifts of the 80lbDB with both hands ...did a total of 5 sets of 2-3 sec each time...picked up the DB from the side with each hand on each side of the weight...the plates is one solid smooth piece so it's perfect.... Close Grip Bench: 135-15 reps 225-10 reps...had 1-2 more 275-2+0 reps 295-1+0 reps 325-3+0 reps...had spotter lift off....very good reps....hoped for 1-2 as I was tired but was thrilled when I hit 3...maybe even had 4 if I wasn't so paranoid that the spotter was going to touch the bar and didn't have to scream 'I GOT it' 10 times......but all in all great set.... 335-2+0 reps....another good set....very happy...focused on pushing inward with my elbows...as I sometimes have a tendency to flare out elbows...great set.... Decline Bench Cable Rope Sit Ups:-set the bench to highest decline 50-3 reps 60-1 rep 70-1 rep 80-1 rep 90-1 rep 100-1 rep.....all done explosively Did pinch grip with 30lb DB...picked up by one side ...sideways.....3 sets of 2-3 sec.... -annihilated my BBSM yesterday with right hand...did 2 sets of 1....and held it closed for about 10 sec....crushing handles together....then did a couple chocked HG300 at parallel for 2 reps...left felt weaker ...2 sets of 1....last rep was maybe 1/16 from close.....noticed I have more power when my pinkie just about slips off the handle and I am essentially pushing with just 3 fingers...cheat closed HG300 right after....now thinking whether to get BBGM or #3 CoC....or just work with BBSM and Ivanko gripper.... 2:30PM END
	2006/04/13, 04:48 AM 4/13/06 7pm -played bball for an hour -300mg caffeine+325mg aspirin -took B-Complex...also decided to try Milk Thistle as it's supposedly very high antioxidant properties.... -left hamstring still hurts....nagging pain that just won't go away...who said stupidity doesnt hurt.... -was thinking what to do...hamstring hurt to do deadlift or squat both of which I havent done in a whole...and chest was spasming so no bench...yea...exciting... -the good decline bench was taken the whole 2 fkn hours I was in the gym so no sit ups(it takes bit of set up near the cable station so i cant simply work in) -decided to do bit of grip training bought all my gear with me Grippers: BBSM-3+0 with right,2+1 with left.....grinded handles with right.... 2+0 with right, 1+1 with left 1+1 with right, 0+1 with left 1+0 with right, 0+1 with left strap holds: 10lb with HG150 for 5 sec with each hand 25lb with HG150 for 1-2 sec each hand.... -was just trying it out Pinch 3-10s: 5 sec, 10 sec, 15 sec, 10 sec each hand Pinch DB with both hands (1 per side): 90: 2 sec, 3 sec, 5 sec 100: 1-2 sec, 3 sec, 5 sec -took a while to get the technique right... Standing Alt DB Curls: 80s-4+0 reps, good form, fought for 4th Standing Barbell Curls:135-6+0 reps.... 10pm END -cant wait till I got my BBGM and BBE grippers....I should be close to closing BBGM right hand...I was shocked how light BBSM felt today....PRed with the gripper...left hand is problematic...seems like the handles go out and together...essentially missing each other at the bottom....instead of straight at each other...either I have poor gripper positioning or something else...but its a problem, it definitely robs me of strength....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/04/13, 04:50 PM ============ Quoting from menace3000: -cant wait till I got my BBGM and BBE grippers....I should be close to closing BBGM right hand...I was shocked how light BBSM felt today....PRed with the gripper...left hand is problematic...seems like the handles go out and together...essentially missing each other at the bottom....instead of straight at each other...either I have poor gripper positioning or something else...but its a problem, it definitely robs me of strength.... ============= We'll see. Try it out when you get it and let me know how you do. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
	2006/04/13, 10:03 PM 4/13/06 3:15pm -200mg caffeine -6 hours of sleep Bench: 135-15 reps 225-10 reps 315-3 reps...paused on chest for 1 sec each rep 365-1 rep...paused for 1 sec on chest... 405-1 negative....paused at different points....from about halfway it freefell to chest 425-1 negative...freefell from midway to chest....spent too much time slowly lowering at the top 425-1 negative.....decelerated the weight from midway to chest....somewhat happy with this set... Close Grip bench: 315-2+1 reps 315-1+1 reps...no power....negatives are killer on strength Pinch Grip 2-25s: 3 sec right hand, 2 sec left hand then 2 sec with each hand Cable Rope Decline Bench Sit ups: 50-1 rep+1 weightless explosive sit up 60-1 rep+1 weightless explosive sit up 70-1 rep+1 weightless explosive sit up 80-1 rep+1 weightless explosive sit up 90-1 rep+1 weightless explosive sit up 90-1 rep+1 weightless explosive sit up 100-1 rep+1 weightless explosive sit up 110-1 rep+1 weightless explosive sit up 120-1 rep+15 weightless explosive sit up -did them supersetted with bench presses.... 4:15pm END -played bball for 1 hour afterward -spoke to Bill at WWfitness and he said grippers should arrive saturday or sunday....cant wait...
despritgurl3 Posts: 22 Joined: 2005/11/19	2006/04/15, 10:05 PM hi..my name is randi and i am about 35 lbs overweight..is it possible to lose 3 lbs a week..please help me out, im desperate.... thank you :)
coolnatedawg Posts: 813 Joined: 2005/03/09	2006/04/15, 10:14 PM hahaha...
	2006/04/20, 05:48 AM 4/19/06 8:30PM -200mg caffeine Romanian Deadlifts: 135-10 reps 225-5 reps 315-5 reps 405-1 rep 495-1 rep Deadlifts: w/straps 600-1+0 rep...pulled up unevenly with right side dominating. 635-1+0 reps....ditto -had much less power....my left hamstring is still fcked up....time off hasn't helped...sucks... T-Rows: 3-plates: 3 reps 4-plates: 3 reps 5-plates: 1 rep w/straps 6-plates: 1 rep 7-plates: 1 rep 7-plates+10: 1 rep standing alt DB curls: 75s-6+0 reps 9:30pm END played bball for 30 min...afterwards...
	2006/04/21, 12:04 AM 4/20/06 7:15pm -300mg caffeine +150mg aspirin @5pm -ate burrito at 6:20....then shot around bball until 7:15pm cuz my friend came and I was trying to get the burrito to settle down..LOL.... Chin Ups: bodyweight(217)-5 reps to chest +100lb-2+0 reps ...chin over the bar +100lb-1 rep+1 slow negative...chin over the bar +100lb-1 rep+1 slow negative...chin over the bar +100lb-1 rep+1 slow negative...chin over the bar -did them in between bench sets.... Bench: 135-15 reps 225-10 reps 275-3 reps...paused on chest 315-1 rep...paused on chest 365-1 rep...paused on chest...was fairly hard 385-1+1 reps....easy....new clean PR....just about paused it...failed about 3-4 inches off chest on 2nd rep...had 390-395 in me...perfected my arch...got a better arch....and got a very solid foundation... 315-6+1 reps...failed 3 inches off the chest on 7th.... 225-16+0 reps.... standing DB external cuff rotation exercise: 40s-10 reps....focused keeping elbows against sides.... 8:30pm END -before going to gym finally got my new grippers...opened BBGM...gave it 100 foot stomps....set it in my hand better than CCS and crushed it easy....with my hand still not fully recovered from previous days of low volume gripper work from BBSM....left hand was close probably 1/16...the handles went outward at the bottom....BBE gave 100 foot stomps...got it to parallel or slightly better with light set...still pissed I ordered 4 hose clamps that are too big for grippers....one is just barely good enough to get gripper to parallel at smallest setting so gotta order new ones....10mm smaller or so...hopefully I can get BBE within a few months...the new knurling was a sharp contrast to my old worn down BBSM....much more power just from that alone as it does not slip....prolly need to get some chalk too...
	2006/04/24, 03:28 AM 4/23/06 6:50pm Pull Ups: 217lb+100lbDB-1+1 negative reps +100lb-0+1 negative reps Military Presses: 135-12 reps 185-3 reps 195-3+0 reps 205-2+0 reps 185-3+0 reps Pinch Grip 100lb DB with 2 hands(1hand per each side): 2 sec, 2 sec, 3 sec, 2 sec Sitting Left Leg Curl Machine: 110-4+0 reps, 4+0 reps Left Hand Tricep Extension Machine: 100-4+0,4+0, 4+0 reps Decline Cable Rope Sit Ups: 60-2 reps,70-2 reps, 80-1 rep, 90-1 rep, 100-1+0 reps, 110-1+0 reps... 7:55pm END -been working on grippers as off late, doing BBGM for 1 rep closes here and there....done a few negatives with BBE after cheat closing it...can almost keep it shut...it comes 1/2 inch apart....destroys my hands...I am gonna take a couple days off...and then try to double or triple my BBGM.... Ordered a Wrist Roller....seems decent...price was much better than Rolling Thunder from Iron Mind(12.99 vs 40+) http://cgi.ebay.com/ws/eBayISAPI.dll?ViewItem&item=7233518921&ssPageName=MERC_VIC_ReBay_Pr4_PcY_BIN_Stores_IT except I got it for 12.99.. Will need to buy a pin separately with carabiner.....
	2006/04/27, 08:23 PM 4/27/06 2:25pm 300+mg caffeine+150mg aspirin.. Chin Ups: bodyweight(220)-5 reps to chest +100-2+1 reps...couldnt get chin over the bar on last rep +100-3+2 reps....did 2 negatives ... +100-1+2 reps....did 2 negatives Bench: 135-15 reps 225-10 reps 315-3 reps...pause on chest 365-1 reps ....pause on chest....no spotter 395-1+0 reps..with pause on chest...easy...slight tweak to control with right arm on the up part.... 405-0+1 reps....had it in me...got too far underneath the rack and when I was pushing up...it was going into the bars so the spotter stepped in...I screamed I got it...but now with the bar really behind me...it crashed straight down on my chest...and we both struggled to get the bar up....eh... 415-2 negatives.....yep I fcked up and put 10 on right side and none on the left side....hmm I wonder why right side felt heavier... 425-1 negative....was barely able to slow it down as it came down on to my chest 225-20+0 reps....barely got last.... Sitting Left arm tricep extension machine: 110-5+0 reps 120-3+0 reps 130-1+0 reps Pinch Grip: 100DB-2 sec, 2 sec, 4-5 sec Grippers: BBGM-2 reps to about 1/8-1/16th inch close with right and even more gap with left on 2nd rep...did few more sets of cheat closed negatives... BBE-did 2-3 sets of 1-2 negatives per set BBSM-cheat closed it and held shut for 5 sec... Left Arm DB Curl: 75-6+0 reps 80-2+0 reps... 4:15pm END pretty cool day overall...my friend set 2 PRs also...hit 405 for 4 reps with straps(2 was previous PR)...possibly had 5th...then fought and go 455 also with straps....

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