Last time I made one of these suckers I wasn't able to maintain the upkeep of the thread and continue updating that bitch. This time around I'll definitely be doing so as often times I can't remember my last workout and what not.
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Goals:
+1RM Bench Press 250 by the end of this calender year.
+1RM Deadlift 300 by the end of this calender year.
+1RM Squat 300 by the end of this calender year.
+GET BIG OR DIE TRYING
All weight units will be in pounds (lbs) rather than kilograms (kgs).
Supplements:
+5 lb jar of PRIDE's Respect Vanilla Whey Protein.
+Universal Animal Pak (multi-vitamin.
I take two shakes a day but never do I take a shake of protein on a day I don't workout.
I lift heavy, usually three sets of 6 reps per exercise. Sometimes I'll switch it up and go light weight with low sets and high reps to keep the body guessing.
Did some hanging leg raises off of a pull up bar as well, nothing too special.
Kind of a shitty workout. After skipping the weekend to get some rest I went rather light to try and gain my strength back. I just wasn't feeling it today.
Had a protein shake when I woke up and chowed one down at about 3 PM Central time so I'm well on my way to getting 1.3 grams of protein per pound of bodyweight (162 lbs).
-The smith machine is really only used for support for front squats. For whatever reason, I'm just not comfortable doing those damn things without some assurance of backup in case I fry myself in a workout and can't take anymore. With the smith machine, all I've got to do is twirl the barbell with my wrists and the sucker is racked quickly.
-For sure on the volume stuff. I usualy mix it up going heavy then lighter with high volume the next workout.
Went to the beach with a couple of buddies today and I'm burnt out. My wrists are sore as well as my legs; completely sun burnt as well. I'm about to just relax today and get some R&R. Will hit the gym again tomorrow and get back at it.
Thoughts: Today was solid I guess. I was able to put up some halfway decent numbers but I really wasn't too into it. After my warm up ended, I was sweating freaking buckets! Had to have burnt at least 350 calories throughout the hour workout, it was nice. In other news, the gym was so ******* packed and it pissed me off.
The Upright Row is one of the most harmful exercises you can expose your shoulders to. The problem with the exercise lies in the position your arms must be in in order to perform the movement. This position is called "internal rotation."
To demonstrate internal rotation, hold your arms straight out to the sides with your palms down. Now rotate your hands forward as if you were pouring out a glass of water in each. To do the upright row, the arms are bent at the elbow then internally rotated.
Internal rotation itself is not necessarily bad for your shoulders. The problem comes when you raise the arms up and add resistance in that position. Every time you raise the weight, a small tendon in your shoulder gets pinched (known as impingement) by the bones in the shoulder.
This may not hurt immediately; it may not even hurt for a long, long time. The problem is the tendon will gradually become worn down and damaged. You may not even know you have a problem until one day the tendon snaps!
I was going to respond by saying that I do it all the time and haven't felt a bit of stress in any part of my arms until I read that last line. Gah, maybe I'll throw in some lateral raises of some nature to superset along with the OH Press on my next light/high volume day. Hmm, puzzlinggg...
I appreciate the love & feedback, man. Thanks for all the worthful information too, bro. Some of the shit you've brought in here is completely new to me.
Decided not to workout this weekend. Frankly, I was exhausted from working two ten hour shifts on Saturday & Sunday. It sucked but I 'gotta 'gets my money in order to buy my medicine, ya' dig?
Anyways, I'm hitting up the gym now. I'll be back in an hour and a half to post my workout.
Seated OH Barbell Press:
115x7
125x5x3
BOBR: (bent over barbell row)
135x8
160x5
165x2
Chin Ups:
5x5
Pull Ups:
5x3
DB Side Lateral Raises:
25x10x2
DB Front Raises:
25x10x2
Seated DB OH Press:
45x8x2
It was a bitter-sweet type of day in the gym today. On one hand, you can see the progress by my physique & definition but I just can't get over the fact that I'm not increasing my workload on a week to week basis. It's time to buckle down and do work.
Did you do chin ups and pull ups for shoulders? Dont those hit other groups mainly? Just asking, I dont want to sound like an ass. Ive been reading as you post, good stuff! One more question, is there a reason you only do sets for front and lateral raises?
And as to what you were saying about increasing your workload... I do a pretty standard 12,10,8 rep scheme but its pretty easy to jack the weight up and see the difference over time in what you've been using, and I feel it too. Just my experience.
Last question, how do bent over barbell rows feel? I've always done them with dumbbells so I was just wondering if it would be worth switching it up. It seems you would get a little better range of motion with db, but be able to load more weight with barbell.
No problem, man. You're not an ass at all for asking questions & stating what works best for you, I enjoy all forms of feedback.
-Today was Shoulders & Back (Traps, Lats, upper back) day so the chins & pull ups were to hit those areas. I also did shrugs as well but I actually forgot to put that in the log.
-What do you mean by sets? I don't quite understand the question on the front & lateral raises, man.
-BOBR's are awesome! You should really implement them into your routine. I'm like you and prefer the DB rows any day of the week but I like switching everything up once every two weeks or so. They help the overall outlook of your back immensely and if you lift heavy with BOBR's & deadlifts, you'll have a thick back in no time.
-BOBR's are awesome! You should really implement them into your routine. I'm like you and prefer the DB rows any day of the week but I like switching everything up once every two weeks or so. They help the overall outlook of your back immensely and if you lift heavy with BOBR's & deadlifts, you'll have a thick back in no time.
Those look disgustingly difficult in a good way. I'm sure I'll try those out sometime when I'm bored & goofing around with exercises.
recon6991 said:
Alright Ill have to try them. Yea I just reread my post, I didn't explain the set thing very well. You did 25 lbs. 10 reps for 2 sets for the raises if I read correctly. That just seems like a small number of sets to me. I can't find it but I know it was in a Muscle and Fitness article saying 3 sets (not counting 1-2 warm up sets) is the perfect number for muscle building. Im sure someone else could find the actual reasoning behind it and cite a source, but again, thats worked well for me. I've got back tomorrow, I'll give those BOBRs a shot.
OH, that makes a lot of sense now. I completely understand what you're saying. I have no reasoning, just felt as though it was time to move onto another exercise.
recon6991 said:
Yea I didn't even think of that, I just remember the last log he had with something about bodybuilder in the title of it I think, could very well be wrong.
I've kind of got a unique philosphy. I want to push & stride for the biggest strength/mass gains I can mainly. I consider a bodybuilder so many different things that despite doing only two sets of exercises at times, I'm still sculpting & building my body the way I want to.
..I'm weird, you don't have to tell me.
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Getting back at it tomorrow with some leg work most likely. Well, I'm hoping legs but there's a chance I might go to the gym and suddenly come to the realization that I want to do chest & triceps instead.
Alright Ill have to try them. Yea I just reread my post, I didn't explain the set thing very well. You did 25 lbs. 10 reps for 2 sets for the raises if I read correctly. That just seems like a small number of sets to me. I can't find it but I know it was in a Muscle and Fitness article saying 3 sets (not counting 1-2 warm up sets) is the perfect number for muscle building. Im sure someone else could find the actual reasoning behind it and cite a source, but again, thats worked well for me. I've got back tomorrow, I'll give those BOBRs a shot.
Not eveyrones goals is muscle building though... that's the goal of a body builder. Someone training for strength or endurance would train in a different manner.
Yea I didn't even think of that, I just remember the last log he had with something about bodybuilder in the title of it I think, could very well be wrong.
Done! MAN, I'm in love with shoulder workouts. Tomorrow will be chest & triceps then Sunday will be legs & back. Really felt that shit today, I was able to pump up some good numbers with my pre-workout supplement in me. Might have to make NO-Shotgun a ritual.
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By the way, went into GNC Nutrition & bought some more supplements today:
MASS XXX
Ingredients: 900 calories per serving, 66 grams of protein, 1 scoop, 45% calcium & other good stuff in there.
Free-day at the gym today. Had no real order to my workout & used today as a day to train lagging body parts rather than get some R&R. I tried going heavy today & nearly killed myself so I decided to go light & focus on form and stuff. Tomorrow = deadlifts / rows. :thumb02:
It's going to look something like this. Push/pull every other day. I just finished my twelve week workout program & I had substantial gains but it's time to man up & put some much needed extra weight on my squat & deadlifts.
It's going to look something like this. Push/pull every other day. I just finished my twelve week workout program & I had substantial gains but it's time to man up & put some much needed extra weight on my squat & deadlifts.
That's my last update of the day, I promise to not bump this thread anymore (though I'm not doing it intentionally).
I was pleasantly surprised to get 205 four times, considering I haven't done any deadlifts in at least a month. I didn't feel like going to the gym today so I decided to just DL downstairs in my basement with my bench set. Tomorrow I'll be up at LA Fitness & working on the full push day for sure.
I try to get control of both wrists and put them on the abdoman of my oponent and push my body up. That happens to be almost the exact angle of a close grip decline press.
It's not a formal technique it's more something I've developed myself and found to be quite effective because of my very strong upper body.
Warm up: 10 minutes on bike. Level varied between 10 - 12, total distance was 2.68 miles, 112 calories burnt.
Bench Press:
165x3
185x1
205x1
155x5
155x5
DB Incline Press:
50x10
55x6
55x6
Dips:
10x3
OH Barbell Press:
135x2
125x6
125x6
DB Lateral Raises:
25x7
Skull Crushers (EZ Bar):
40x15
Pull Ups:
5x2
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******* shitty workout. I was still sore but decided to push the envelope & I payed for it. On a side note, it was nice to have my training partner, Mike, back and going at it. Considering I benched Sunday, I was pretty impressed with my numbers despite the soreness. Everything else virtually blew & was a complete waste of time.
Warm up: 12 minutes on a bike, level 14. 109 calories burnt, 2.4 miles traveled.
Incline Press:
135x8x2
145x4
155x2
155x2
155x1
OH Press:
125x5
115x5
115x5
***My OH Press sucked majorly today, I just left the damn thing as soon as I could. ***
Seated Dumbell Press:
50x8
50x6
50x6
Pull Ups
5x3
Chins:
8x3
Rope Pushdowns:
110x12
120x8
120x8
Tricep Kickbacks (EZ Bar):
60x10
by the way, I did some squats yesterday. went up to only 185 lbs, that shit feels so unnatural and my body isn't properly conditioned for it. i'm just going to take it slow with that exercise & gradually increase the load.
Did a little bit of everything today. Tomorrow will be squats & shoulders/traps/lats. Productive workout, I feel big as hell right now for whatever reason, despite the numbers being rather piss poor.
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