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Post by gable on May 18, 2008 13:08:38 GMT -5
thanks man.. The deadlifts are moving along nicely.
I am trying to press twice a week, but its been hard schedule wise the past few weeks..
My squats are starting to come up too, i am finally feeling better about my form.. which was for quite awhile, giving me a hard time..
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Post by gable on May 19, 2008 19:57:21 GMT -5
05/19/2008 - 1845 -
Squats - 155 x5 175 x3 175 x5 185 x4 195 x3 215 x2 225 x2 230 x1 - pr
Front squats - 145 x4 145 x4 145 x3
Felt strong, but after this weekend's parties, and staying up all night Friday, and d**n late on Saturday, I wasnt able to sustain my energy very long. The 230 Squat PR was pretty rad though..
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Post by gable on May 20, 2008 19:12:44 GMT -5
05/20/2008 - 1813 -
Pullups - bw x4 bw x3 bw x3 bw x3 bw x3 bw x2 bw x2
Barbell shrugs - 345 x10 345 x10 345 x8
Hanging knee raises - bw x12 bw x12 bw x12 bw x12
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Post by gable on May 21, 2008 17:12:06 GMT -5
05/21/2008 - 1530 -
Bench Press - 135 x5 185 x5 185 x5 185 x4 185 x4 185 x4 185 x3
Floor press - 185 x4 195 x3 195 x2 195 x3 195 x2
Chest supported barbell rows - 135 x12 155 x10 175 x8 195 x6 215 x3 215 x3
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Post by Boris on May 22, 2008 22:53:56 GMT -5
Gable,
Do you prefer to ramp up the weights the way you do, or do you just always do that automatically? The reason I ask is I wonder if, for example, ramped up your squats a little differently, you could be doing at least a few more sets w. 200+/training session. Not that it would make all the difference or anything but just a thought.
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Post by gable on May 22, 2008 23:06:53 GMT -5
Funny you should ask, I was actually looking back at my paper logs too, and wondering if I should modify that some.
I do like to ramp up some, but I think I could jump up a bit more to a "working weight" for a few sets to perhaps make more progress.
Squats especially. I am still really working hard to NOT gm outta the hole. I think my shoes are becoming an issue. They are runnin shoes, and have big, squishy heels. I need to go get some Chucks or something more solid. I may also put my rack on a plywood base instead of the horse stall mats it is on now, they have some give with me and 200+lbs on my back, I can feel my heels "wiggle" in some.. and that bugs me..
I'd like to get a video camera, to get some clips of me squatting. I really, REALLY want to keep my form good. Especially since I workout, primarily by myself. My dead lift form feels good.. very strong, and it feel natural to me. bench form is coming along alot better. The floor presses really seem to help. Squats are taking a bit more effort. Sitting back is hard, and keeping my chest out when I start to come back up has been an issue.
As always, thanks for your input.
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Post by gable on May 23, 2008 18:20:03 GMT -5
05/23/2008 - 1630
Deadlift - 225 x5 275 x3 295 x3 315 x2 335 x2 340 x1
Rack pulls - 295 x5 295 x5 295 x5 295 x5 295 x5
Chest supported barbell rows - 205 x6 205 x6 205 x6
340x1 was really awesome.. I am very happy about that.
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Post by gable on May 25, 2008 13:53:18 GMT -5
05/25/08 - 1250
Incline press - 115 x8 135 x5 135 x5 135 x5 135 x5 135 x4
Decline press - 115 x12 115 x12 115 x12
Chest supported Barbell rows - 205 x9 205 x9 205 x9
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Post by gable on May 26, 2008 18:36:23 GMT -5
05/26/2008 - 1720 -
Squats - bar x5 135 x5 205 x3 205 x4 205 x3 225 x2 235 x2 - pr
Front squats - 145 x4 145 x3 145 x2 145 x2
Lunges - with 45lb plate 45lbs x20 45lbs x10 45lbs x10 45lbs x10 45lbs x10
Front squat form was funky, I am going to work on that this week. Everything else felt good.
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Post by gable on May 27, 2008 16:20:31 GMT -5
05/27/2008 - 1500 -
Cardio - 60 min walk with the dog.
Pullups - bw x4 bw x3 bw x3 bw x3 bw x3 bw x3 bw x3
Hanging Knee Raises - bw x15 bw x12 bw x12
Hanging Leg raises - bw x8 bw x8 bw x8
Barbell Shrugs - 295 x11 295 x10 295 x10
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Post by gable on May 28, 2008 19:28:21 GMT -5
05/28/2008 - 1800 -
Bench press - 135 x5 185 x5 200 x3 200 x3 200 x3 200 x2 205 x2 215 x2 225 x1
Floor press - 185 x3 185 x3 205 x3 205 x3 205 x3 205 x2
Incline press - 145 x3 135 x5 135 x5 135 x4 135 x4 135 x4
H rolls - 15's x8 15's x8 15's x8
Cardio - 30 min walk
BP form feeling better, floor presses felt good. Inclines were harder, but felt like they are improving.
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Post by Boris on Jun 2, 2008 22:17:21 GMT -5
You still with us Gable?
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Post by gable on Jun 5, 2008 16:53:24 GMT -5
Yes sir!
Vacation! I am taking a week off, from work, working out.. everything. much needed!
I'll be back next week..
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Post by Boris on Jun 5, 2008 18:43:06 GMT -5
Glad to hear it! Rest up! Enjoy the family.
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Post by gable on Jun 8, 2008 13:38:46 GMT -5
Man..I am. We spent 8+hours at Schlitterbahn Water Park on Friday.. I am a little bit burnt still, but man was it fun. www.schlitterbahn.com/nb/I also worked up a new meal plan, split, etc. to try out for the next 6 weeks. igable.com/split.xlsigable.com/meals.txtTotals - Alternate days (tues/thurs/sun) 2229 cals 30g fat 126g carb 372g protein Heavy days (mon/wed/fri/sat) 2568cals 30g fat 211g carb 373g protein I really want to pack on as much lean mass as possible over the next 12 weeks. I am taking a nice multi, and about 6-8g fish oil daily also. I add a scoop of ON BCAA's to my after workout shake too..
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