i just started reading some other peoples journals, and think (if i can keep it up), it would be good for me to track my progress and take critisism(sp?)
height : 5'7"
weight : 160lbs
age :19
todays workout : Back/Bis/Forearm
Deadlift:
warmup : just the bar x 15, 135 x 10
185 x 10
225 x 8
275 x 4
-----------------------
bb rows
95 x 8
135x 5
(couldnt get form on today, was really drained for my deadlift)
---------------
close grip pull-down
95 x 12
135 x 4
135 x 5
---------------
t-bar rows (just got this machine at my gym)
50 lbs x 8
75 lbs x 6
---------------------------------------------------------------------
Biceps
bb curl - 40 x 12 (not using this weight again), 50 x 10, 60 x 6, 70 x 4
incline db curl - 20x 6, 20 x 5, 20 x 4
cable curls :S - 20 x 6, 30 x 4 (thought id give'r a try)
-------------------------------------
Forarms
db curl (the forearm one :S) - 10 x 25, 10 x 20, 10 x 15
revers bb curl - 40 x 8, 20 x 15 (someone had the 30s) , 30 x 10.
and that was todays workout. i am really happy i hit 275 on my deadlift. if i didn't feel like i had to throw up, i think i could have hit 275 for 5. i am hoping to try 300 for a deuce next week.
my legs were good and sore yesterday, but i had to walk to the gym and home, that was a bit of a struggle lol.
chest: hammer bench machine ( im given the machines a try for a couple weeks)
50 x 10 (warm up), 90 x 10, 140 x 6, 140 x 5
incline hammer - 90 x 10, 140 x 8 , 160 x 6, 190 x 6
db bench (just had my upper back on the bench), 45s x 8
dips- 8, 8, 6
------------------------------------------------------------------
hammer shoulder press (guys were taking up the smith machine talking :E)
50 x 12, 90 x 8, 90 x 8, 90 x 8
lateral raises - 10s x 10, 15s x 7, 20s x 6 , superset 20s x 4 15s x 4 10s x 7
bent over lateral raises (uncomfortable), 10s x 8, 10s x 10
face pulls - 60 x 12 , 95 x 8, 95 x 6
real delt machine - 60 x 18 , 90 x 8 , 90 x 8
except for the fact that people where taking up the benches i wanted, it was a pretty good workout.
Deadlift - bar x 10 , 95 x 10, 135 x 8, 260 x 5, 300 x 2
bb rows - 95 x 10, 145 x 4, 135 x 4
close grip pull down - 8 x 10 ,10 x 6, 12 x 3, 12 x 3 ( it didn't have pound, just numbers :S)
Bis/tri
bb curl / overhead tricep extension (i think thats what its called)
60 x 10/10s x 10 , 70 x 8/15s x 8 , 80 x 4/15 x 10
pulldowns / cable curl
6 x 10
7 x 6 / 20s x 10
8 x 6 / 30s x 6
and db forearm curls
15s x 20
15s x 13
i did overhand grip curls for my forearms aswell
40s x 8
40s x 8
i did this because i wasn't really feeling my forearms too much after first 1 :S
i am really happy that i hit 300 for 2. my only problem is my back wasn't really feeling as tight as it does when i usually do deadlifts :S. maybe because i didn't hit as many reps>?
hammer bench flat - 108 x 6, 158 x 6 felt odd
bb bench 95 x 8 , 135 x 6 (tough and painful)
flat bench stuff was really hurting my shuolders today. i tried different grips too, and still hurt.
incline hammer - 96x 10 (warmup), 146 x 10(warmup) , 166 x 8 , 186 x 6 , 216 x 4 , 236 x 4.
dips -bw x 8 ,bw x 8
hammer shoulder press - 55 x 8, 90 x 8, 90 x 8, 90 x 6
seated side lateral raises - 10s x 12 , 15s x 10
standing side lateral raises - 20s x 5 , 15s x 8 / 10s x 8 , 5s x 10
im not to sure why i cannot push weight with flat bench stuff, but on the hammer incline i can push a lot more weight :S. when i do bb incline it really hurts the shoulders and i can't push any weight, but the hammer feels really good. any ideas?
Had one of the best.. if not "the best" workouts ive ever had today.
Deadlifts - bar x 8 , 135 x 6, 225 x 6, 275 x 4 , 315 x 1 (From the floor)
t-bar rows - 45 x 10 , 90 x 8 , 135 x 3 (too heavy)/90x 4 ,90 x 6
seated close grip rows - 90x 8, 120 x 6
bb curl - 60 x 8, 70 x 4
reverse flys machine - 90 x 10 , 105 x 7
and that was it for me.
i had such a big pump in my bis and forearms, that i couldn't do much for bis, and didn't even think of doing a forearm excersise. i decided it was time to leave the gym, because i was going to either throw up or shit my pants. and the walk home was not a good one. but the workout was great.
the 315 deadlift felt AMAZING from the floor. it took a few seconds to get it off the floor, and it slowly worked its way to lockout lol. felt like all the nerves in my neck were detaching .
thanks pb .. back is in a lot of pain today ... love this feeling
i think for the next couple of weeks, im not going to be going for any more personal bests.. im going to work at getting my reps to 6 for 275, and then hopefully for 300 before i move on to heavier weight.
Squat - bar x 6, 95 x 6, 135 x 6 . Took off shoes 185 x 6, 225 x 5.
Box Squat - 95 x 6, 135 x 6, 185 x 6, 225 x 6
Leg extensions - 90x 8, 150 x 6, 180 x 6
seated leg curl - 90 x 8 , 115 x 6 , single leg - 60 x 6, 70 x 6
standing calf raises - 87 x 15, 112 x 15 , 112 x 12
sit ups/leg lifts :S - 20/8, 15/6, 12/8, 10/8.
I felt much more stable today with squats by taking my shoes off. Had to push through the pain for the 225 squats. i wasn't going to attempt it at first (legs felt like they were going to give again .. gotta get them back in shape) .. but when i had the bar on my back it felt better.
i decided to try box squat today after watching the videos you had up pb. i had to use a bench though. it didn't really feel tight in my legs (until the last 3 reps of last set... but with 225 it hurt my back a little bit (when i was seated). the bench height was just above my kneecap (too high maybe ? )
so im suppose to go below parrellel on the box squat too?
when i set, im not even at a 90 degree angle, more like 100 or so...
heres a parallel squat. you should be well below this on reg squats and alternate parallel and below parallel on boxes on seperate days depending on what you working on. .
send me a clip and let me see what ya look like while doing them.
bro you have to sit down on the box ad see where you at height wise. use the diagram i posted for a parallel squat. let soemone check it who knows what to look for or let someone use the pic and check your depth.
can you see the cardio steppers in the this box squat clips posted?
send me a clip and let me see what ya look like while doing them.
bro you have to sit down on the box ad see where you at height wise. use the diagram i posted for a parallel squat. let soemone check it who knows what to look for or let someone use the pic and check your depth.
can you see the cardio steppers in the this box squat clips posted?
thats the video i watched before i went to the gym. i was looking for those cardio steppers. but settles with the bench. i think i would be about 2-3" above parrellel. but it didnt feel right (wasn't going low enough). today when i was in the gym i went looking and found the cardio steppers, so im going to give them ago next time i do it. im sure it will make a world of a difference.
send me a clip and let me see what ya look like while doing them.
bro you have to sit down on the box ad see where you at height wise. use the diagram i posted for a parallel squat. let soemone check it who knows what to look for or let someone use the pic and check your depth.
can you see the cardio steppers in the this box squat clips posted?
thats the video i watched before i went to the gym. i was looking for those cardio steppers. but settled with the bench. i think i was about 2-3" above parrellel. but it didnt feel right (wasn't going low enough). today when i was in the gym i went looking and found the cardio steppers, so im going to give them ago next time i do it. im sure it will make a world of a difference.
LinkBack URL
About LinkBacks
0nyx log
Reply With Quote
.
Originally Posted by pullinbig
.. back is in a lot of pain today ... love this feeling 
