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Post by gable on Apr 7, 2008 20:01:51 GMT -5
04/070/2008 - 1755 -
Squats - 155 x5 165 x5 175 x5 185 x5 195 x4 205 x3 210 x2 225 x2
Front Squats - 95 x5 95 x5 95 x5 95 x5
Lunges - 45 x15 45 x15 45 x15 45 x15
BB Shrugs - 225 x10 245 x7 255 x7 275 x7 295 x6 305 x5 315 x4 320 x4
Notes - Squats felt good, 225 was really nice to hit, I wasn't sure I could do it after the previous set, but I went for it, and it felt nice.. I had to work hard not to GM out of the hole, I can feel myself starting to try to do that as the weight increases.
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Post by gable on Apr 8, 2008 20:07:13 GMT -5
04/08/2008 - 1900 -
Cardio - Treadmill 15min @3.0 (leg day yesterday, so I took it easy)
Chinups - bw x4 bw x4 bw x3 bw x3 bw x2 bw x2 bw x2 bw x2
I did 10 dislocates and 10 "twists" (bar overhead) stretches between each set. I got these stretch ideas from Squat RX # 2 I believe..
Decent, albeit short off day workout.
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Post by gable on Apr 9, 2008 18:49:46 GMT -5
04/09/2008 - 1725 -
Flat bench press - 155 x4 160 x4 165 x3 170 x3 175 x2 180 x2 185 x1
Close grip press - 145 x5 145 x5 145 x4 145 x4 145 x4
Incline press - 95 x8 105 x5 110 x4 110 x4 110 x3 110 x3
Floor Press - 145 x4 155 x4 165 x3 170 x2 180 x1
BP form better, inclines were harder than I thought they would be, but felt good once I got going.
Overall a nice workout...
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Post by Boris on Apr 9, 2008 19:44:35 GMT -5
That's a lot of pressing kimosabe.
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Post by gable on Apr 9, 2008 20:07:26 GMT -5
Yeah it is.. I really felt great.. just kinda kept going and going.. I wanted to do declines.. but by the time I got to the third set of floor presses, I could feel the ol tank was on empty.. .
I want to keep on this routine.. but I am feeling good working out , at least to some degree everyday..
I'd like to put in some overhead presses, incline/decline presses, and maybe something else.. but I can't figure out when to do it..
My bp form is feeling better, still don't feel it through my heels like I think I should.. but I am arching a bit, and keeping my shoulder blades pulled tight.
Incline was harder than I thought.. I really wanna add that in as it seems to hit the shoulders (front delts?) nicely..
I am still such a noob at all this.. haha..
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Post by gable on Apr 12, 2008 18:35:36 GMT -5
04/12/2008 - 1755
Deadlifts - 185 x5 205 x5 225 x5 245 x4 255 x3 265 x2 270 x1
Rack pulls - 225 x8 245 x6 265 x5 275 x4 295 x3 315 x2 335 x2 340 x1
Short.. the girls are going to the opera.. so I had to cut it short..
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Post by Boris on Apr 12, 2008 19:44:37 GMT -5
I think you and I have VERY different ideas about what "short" is. Then again, my idea of an abbreviated workout is thinking about lifting and then calling it good... Sometimes turning up the volume is very necessary.
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Post by gable on Apr 12, 2008 22:37:36 GMT -5
Well, I wanted to get rows, and maybe some curls in.. but I had to try, and I do mean _try_ to "do" hair for my two girls before they went off to the Opera with their friends..
I'd like to get some more upper back stuff in, during the week, maybe even manana.. as I didnt really hit it hard today..
any suggestions?
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Post by Boris on Apr 13, 2008 8:40:46 GMT -5
Suggestions for your training splits? or exercises?
I can't really tell what your split is right now - looks different from what you have outlined on the first page of your log. You might consider just splitting things into: A: SQ B: BP/Upper Back A: DL B: BP/Upper Back A: SQ etc...
Doing so, you'll probably have to drop at least one of the pressing exercises - no way you'll be able to be productive w. your rows, etc. if you are doing 20+ sets of pressing too.
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Post by gable on Apr 13, 2008 19:42:06 GMT -5
I like that split idea.
Is this sorta what you mean?
1 - Squat Front Squat Lunges
2 - Flat bench press Close grip bp incline press bb rows
3 - Deadlift Rack pulls bb curls
4 - Flat bench press Floor press Decline press bb rows
And perhaps work into the week like this:
Monday - 1 Tuesday - Abs - cardio Wednesday - 2 Thursday - Abs - cardio Friday - 3 Saturday - Abs - cardio Sunday - 4
repeat.
Does that look ok?
I feel like I can do that split, at least from just looking at it.
Thanks again for all your suggestions/help, I do genuinely appreciate it.
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Post by gable on Apr 14, 2008 19:18:54 GMT -5
04/14/2008 - 1750 -
Squats - 175 x5 185 x5 185 x4 195 x3 185 x3
Front squats - 95 x5 95 x5 95 x5 95 x5 95 x5
Chinups - bw x4 bw x3 bw x3 bw x3 bw x3 bw x3 bw x2 bw x2 bw x2
Notes - Squat form - Hard not to GM out of the hole today, I backed the weight down, and focused on form. My lower back was sore today, i think I slept funny, and I may not be fully recovered from last Saturday's workout, which normally takes place on Fri.
I tried some more stretches from Squat RX #2, and am going to work on form, and keep weight lower for a bit.
Front squat form is getting much better, felt pretty good today.
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Post by Boris on Apr 14, 2008 19:46:16 GMT -5
I like that split idea. Is this sorta what you mean? 1 - Squat Front Squat Lunges 2 - Flat bench press Close grip bp incline press bb rows 3 - Deadlift Rack pulls bb curls 4 - Flat bench press Floor press Decline press bb rows And perhaps work into the week like this: Monday - 1 Tuesday - Abs - cardio Wednesday - 2 Thursday - Abs - cardio Friday - 3 Saturday - Abs - cardio Sunday - 4 repeat. Does that look ok? I feel like I can do that split, at least from just looking at it. Thanks again for all your suggestions/help, I do genuinely appreciate it. Looks fine to me. I'd probably include chins instead of one of the presses on days 2 & 4, and might alternate training 4x/week w. 3x/week, but it will depend on how you take it. Johnny might offer a suggestion or two as well.
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Post by gable on Apr 16, 2008 9:01:04 GMT -5
Heres what I've come up with that I am going to try for a few weeks, to see how I like it. 1 - Squat Front Squat Lunges 2 - Flat BP Incline Press BB rows Chins 3 - Deadlift Rack pulls BB curls 4 - Flat BP Floor Press Decline press Chins ------------------- I had got myself way too excited by noob gains, and kept adding weight/sets.. I think I was overdoing it... I was just sorta excited by it all .. I'm going to stick to 5x5's on these and focus more on keeping form, and adding weight slowly. Thanks for the feedback..
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Post by gable on Apr 16, 2008 19:57:43 GMT -5
04/16/2008 - 1815 -
Flat bench press - 45 x20 155 x5 155 x5 155 x5 155 x5 155 x5
Incline press - 105 x5 105 x5 105 x5 105 x5 105 x5
BO barbell row - 135 x5 135 x5 135 x5 135 x5 135 x5
Chins - bw x3 bw x3 bw x2 bw x2 bw x2 bw x2 bw x2
barbell shrugs - 225 x12 225 x12 225 x12
Notes - Felt good to do "full" sets, incline form is better, flat bp form was much better, rows were harder but just do-able..overall a nice workout..
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Post by gable on Apr 18, 2008 17:06:08 GMT -5
04/18/2008 - 1540 -
Deadlift - 225 x5 225 x5 225 x5 225 x5 225 x5
Rack pull - 255 x5 255 x5 255 x5 255 x5 255 x5
Barbell Curl - 45 x15 95 x4 95 x4 95 x3 95 x3
Good workout.. felt nice and strong.. I did run out of gas a bit during the curls.. I might have to add some more curls in on an "off day"
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