What did you do this week...???

[b fold the truth]

I thought that if everyone could post everything, detailed, what they did in the gym over the past week...we might all learn from each other and get some new training ideas...

Sunday:
Rack Pulls from 17"
675 x 1

Seated GM's
135 x 5 x 3 sets

High Bar Squats
295 x 2 paused and VERY easy

St Calf Raises
135 x 15 x 3 sets

Carry and Drag Medley
Farmers 50', sled 50', 3 rotations non-stop.

Atlas Stones
285, 310, 340, 360(miss)

Leg Raises and Spread Eagle Sit-Ups


Monday:
Viking Press
5x5 with 200 pounds

Lying Dbell Tric Extensions
25's x 15 x 4 sets...15 sec rest between sets

Tricep Push Downs
75 x 12, 8...15 sec rest
50 x 10

Lat Pull Downs
75 x 15 x 3 sets, 15 sec rest
75 x 8

Standing Side Bends with a thick bar
85 x 10
95 x 10

Wednesday:
Box Squats
345 and med bands x 2 x 6 sets, 45 sec rest between sets

Z-Squats
135 x 5 x 4 sets

Pull Throughs
Med band x 20 x 4 sets

Calf Raises
Leg Raises
BW x 10 x 2 sets
Spread Eagle Sit Ups
25 lbs x 8 x 2 sets


Thursday:
Bench Press
225 x 3 x 8 sets, 45 sec rest between sets, using closer grips
315 x 1
365 x 1
405 x 1 (super slow and paused...not sure why...lol)

Incline Bench Press
225 x 5
275 x 1 (super slow neg and paused)

Incline Tate Presses
35's x 20 x 2 sets
35's x 15
35's x 12

Dbell Rotators
20's x 12 x 4 sets

Dbell Rows
100's x 10 x 2 sets (heaviest they had)

Dbell Side Bends
100's x 8 x 2 sets

 

[jeremys]

i do relatively few sets and im gaining

monday -

incline bench: 135x10, 155x10, 165x6
dumbell curls: 25x10, 30x10, 35x10
1 set of 7 slow db curls

tuesday -

seated overhead press - 70x10, 80x10, 85x10
front DB raises: 20x10, 2 sets
bent over DB raises: 2x10, 5 lbs!!(rear delts need work)
side DB raises: 20x10, 2 sets

wednesday -

hack squats - 75x10, 80x10, 85x10
zercher squats - 70x10, 80x10
STL deads - 80x10, 100x10
calf raises - 100x20, 120x20, 130x20

saturday -

deads - 135x5x5 sets(ill add 5 lbs every week to get back to thes
yates rows - 140x10, 150x10, 155x10
BO rows - 140x10, 150x10
tri extensions, lying - 100x10, 105x5
wrist curls - 65x25, 75x20

 

[zackdarnell]

11/04/02 Monday
Bench:
205x6
225x6
235x6

SLDL:
275x8
285x8
305x8

Wide-grip Pulldowns:
170x8
180x8
190x8

Bent-over barbell rows:
155x8
185x8
185x6

EZ-bar Curls (nit including bar weight):
60x8
70x8
80x8

11-07-02 Thursday (starting 3rd stage of routine, lower reps)
Squats:
365x3
395x3
415x3 (PR)

JM Press (still trying to get form right:
105x6
115x6
105x6

Military Press (standing):
135x6
135x6
135x6 (shoulder wasn't feeling great, so I went lighter than normal)

Rack Lockouts:
155x6
165x6
185x6

11-09-02 Saturday
Deadlift:
355x3
385x3
415x2 (PR)

Box Squats:
215x2, 8 sets. 45 seconds rest betwen sets.

Glute-Ham Raises:
3 sets of 8

St. Calf Raises:
200x15
230x15
240x15

 

[DBCooper]

Monday: Red bar squats(light) triples with 315 on a 15" box Decline sittups with a blue band 3x15 Reverse Hypers 3x12 Wednesday: Reverse blue band bench warmup to pr from a month ago 585 easy but shoulder's ached JM press 3x6 135-225-315 done Friday: DE squats 405+ blue band easy Straight decline sittups 3x15 and light hypers3x15 Next week help at the gym and do only light accessory work, gotta do good at the IPA Nats.

 

[Citruscide]

Ok... this is retarded long...

I'll try though

BACK

6 sets Dumbbell ROWS

1 x 20 @ 55lbs
1 x 20 @ 65lbs
1 x 12 @ 95lbs
1 x 8 @ 100lbs
2 x 4-5 @ 110lbs

Barbell bent over rows

1 x 15 @ 135
1 x 10 @ 185
2 x 8 @ 225
1 x 4-5 @ 265

Low Rows

1 x 15 @ 180
1 x 15 @ 270
2 x 4-5 @ 360

Lat pulldows

3 sets to failure at 180 - 230 (workup)

--------------------
Chest

Incline Dumbell

1 x 20 @ 55
1 x 15 @ 75
1 x 12 @ 85
1 x 8 @ 95
1 x 8 @ 100
2 x 3-4 @ 110lbs

Flat Bench

1 x 20 @ 135
1 x 12 @ 185
2 x 8 @ 225
1 x 3-4 @ 265 (Before I get shit for how low this is, My shoulder comes close to dislocating with every rep on weight beyond 225... so suck it!)

Dips 3 sets until total failure
-----------------------------------------
Biceps -- (same day as back)

Standing dumbbell curls

1 x 20 @ 35
1 x 15 @ 45
1 x 10 @ 50
2 x 3-4 @ 60

Hammer Curls

1 x 20 @ 45
1 x 10 @ 55
1 x 5-6 @ 60

Reverse Curls

3 x MAXREP @ 100 (bar)

------------------------------------
Legs

Leg Press

6 sets total... starting at 6 plates ending up at 16... 20 reps at start, 10 at end. WOrking on bum knee

Stiff Legged Deadlifts on platform (Start position is STANDING UP)
1 x 20 @ 135
1 x 15 @ 185
2 x 10 @ 225
2 x 4-5 @ 265

Hack Squats 3 sets to max rep with 6 plates -- yeah, weak... but I was basically doing it with one knee... gotta love pain.
---------------------------
Calves and Traps (on chest day)

6 sets calf raises with stack
3 sets seated calf raises with 6 plates
(I always go until total failure with calves)
---
3 super sets dumbbell shoulder shurgs @ 95lbs
10-12 on side, hten move dumbbell to front for 10

3 sets barbell shoulder shurgs 135, 225, 315 -- always to max rep.

--------------------------------
Triceps

Skull Crushers - bar is not at 90 degree with my body, but more tilted back toward my head... so my elbows are pointing diagonally (In my heads direction) toward the wall behind my head. -- if that makes sense.

1 x 20 @ 95 (bar)
1 x 15 @ 105
1 x 12 @ 115
1 x 10 @ 125
1 x 4-5 @ 145

Close-grip bench

1x 15 @ 135
1 x 10 @ 155
2 x 4-5 @ 175
----------------------
Ok, I'm doing shoulders today lol

6 sets modified hang cleans... (hard to describe, hits shoulders HARD without joint pain)

max weight is around 155-175lbs on it... for around 3 reps.

4 sets reverse flies for rear delt

And that's all it takes for shoulders.


I think that is it... stll working on the upper weights... I need to take bfolds advice and rehab my shoulder... it is about time

My rests are fairly short in time... usually a minute - 90 seconds. Unless I'm dealing with chest, where I need to work my shoulder in between sets to limber it up for the next heavy weight set.

C-ditty

 

[skaman607]

what's a tate press?

 

[Drunken_Weasel]

Monday:
Bent over rows, Barbell curls, Shrugs, Overhead presses (not documented)

Wednesday:
Squats - Box
7x115
5x165
5x170
5x165
Calf Raises - Seated
20x25
30x45
30x70
30x90
30x115
30x140
Deadlifts - Strait Legged
10x115
5x165
5x195
5x195
5x195
5x195

Thursday:
Bench - Flat
10x125
5x145
3x155
3x145
Flys
10x15
8x25
10x25
7x25
Bench - Dumbbell
10x25x2
5x55x2
4x55x2
5x45x2
Overhead Press - Standing
10x35
10x75
6x85
5x85
5x85
5x85
Crunches - Weighted
20xunweighted
20x25
10x50
Leg Lifts - Weighted
5xunweighted
5x5
5x10

 

[CrimsonKing]

Sunday (DE Upper)
Bench - Close Grip -
135 x 3 x 12 (30 sec rest)

Shoulder Press-
150 x 5 x 5

Tri Pushdown-
70 x 15 x 3

Tri Extension-
80 x 8 x 3

Monday (ME Lower)
Seated GMs (1st Time doing these.. broke my bench too!... lol)
Bar x 15
135 x 5
225 x 3
275 x 3
315 x 3
355 x 3 (broke upper half of my adj bench on that one!) - PR

Straight Leg Dead Lift
185 x 10 x 3

Glute Pull Thrus
Green Band x 10 x 3

Abs Pulley Crunches
70 x 20 x 3


Wednesday (ME Upper)
Floor(bench) Press
Bar x 15
95 x 5
135 x 5
155 x 3
185 x 3
225
230 - PR

Clean + Press
150 x 4 x 3 (Yes, clean and press EACH rep)

Tri Pushdowns
70 x 15 x 3

Tri Ext
80 x 10 x 3

PullDowns
160 x 6 x 3


Friday - DE Lower
Speed Box Squat
225 + Avg Band(3x Wrapped) x 2 x 10

Kneeling Squat
135 x 8
225 x 12 x 3

Abs - Spread Eagle Situps
BW x 12 x 4

Glute Pull Thrus
Avg Band x 10 x 3

 

[CrimsonKing]

Good Idea BFold - My analysis after look at the #'s above - My Triceps are my weak link.. Lower Back is my strength... and some of you do a TON of work for 1 week!

 

[Drunken_Weasel]

I feel stupid.. whats the DE, and ME stand for?

 

[CrimsonKing]

I feel stupid.. whats the DE, and ME stand for?

Don't be.. its from WSB - Westside Barbell Training

DE- Dynamic Effort (Speed) Workout

ME - Maximum Effort Workout

 

[Drunken_Weasel]

Don't be.. its from WSB - Westside Barbell Training

DE- Dynamic Effort (Speed) Workout

ME - Maximum Effort Workout

ahhhh.. Thank you very much.

 

[gettinlarger]

Mon - first day back since recent lower back injury
Squats - 4x5 at 205
SL deads - 5x5 at 135
Lunges - 2x8 at 40s
Seated calf raises - 2x12 at 90
Standing calf raises - 2x25 at 40

Tues
Bench - 2x4 at 265, 2x4 at 255
Incline DBs - 1x8, 1x7 at 90s
Incline flys - 2x8 at 50s
Ab work

Fri
Chins - 1x15, 1x10, BW
Deads - 5x5 at 135
BB rows - 5x5 at 135
DB shrugs - 3x10 at 70s
Military press - 4x5 at 165
Lat raises - 2x10 at 20s
Rev Hypers - 3x15, BW

 

[jeremys]

gettinlarger, i see we're in the same boat (recent back injury). how do you plan to strengthen it back to whre it was? i'm going to do deads and SL deads very light and add 5 pounds every week while doing some rehab work every other night before bed..

 

[gettinlarger]

Yeah jeremy I hear ya. As you saw, I went very light on my deadlifting and even bent over bb rows, and have incorporated rev hypers, which work really well. I havent really done this yet because it hasn't come to mind until now, but I too will stretch before bed. I did that when I injured it the last time and it helped a lot. Hope yours gets better man.

 

[jeremys]

thanks, same to you

 

[grlpwrd]

Clint, you know what I'm going thru now and let's just say my hubby is training me. I'm going heavier with more specialized exercises, especially for my lower back and shoulders. Even after 19 years of lifting/etc I still have a lot to learn. lol

 

[Exodus]

coming back from a 5 week layoff due to a broken ring finger on my left hand.

Tuesday
flat bench =205-5x5
incline db bench=65lbers - 2x10
triangle pressdowns=75-5x5
1 arm pressdowns=20-2x10
seated db military=50lbs-5x5

wednesday
smith machine squats = 315- 5x5
leg press=500-2x10
leg curl=140-5x5
leg curl=80-2x10
seated calve=50-3x5

Thursday
wide pulldowns=110-5x5
cable rows=160-2x10
BB shrug=185-5x5
db shrug=65-2x10
bb curl= 95-5x5
db curl=20-2x10

good first week back, gosh im more sore than i have ever been in my whole life.

X

 

[The Shadow]

not a damn thing....


starting my hybrid prlfing/bb routine tomorrow

 

[Intenceman]

This is a little longer than a week, but I train more infrequently than most, so here is my last "cycle" of workouts...

10/30/02

Clean and Press warmup up to 80 lbs, 135x5, 155x2,185xx failed twice on lockout was strong on clean and initial explosion
Smith Machine presses warmup 135, 185x2, 225x2
DB Laterals 60’sx7 1 rep, preexhausted with-
Smith Machine presses 245x2+3 negatives-back up 20 lbs and 1 more negative (PR-for second set of a preexhaust sequence)
Delt machine (gripped top of handles) 190x5+ 4 forced reps each arm (PR)
Pushdowns 130x8- up 3 reps! preexhausted with
Close Grip Bench 225x3 up 20 lbs for 1 less rep! (PR)

BW 238.5 up 1 lb

The unexamined life is not worth living......

Edited by: Intenceman at: 11/11/02 3:23:17 pm

Intenceman
Registered User
Posts: 114
(11/4/02 12:05:31 am)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/3/02

Straight Arm Pulldowns (did on harder pulley), warmup 80, 130, 160x2RP, drop 130x3 RP did a conventional Rest pase set- weight used was up 30 lbs over last time for 3 less reps! (PR)
pump in outer lats was unreal at his point......went to...
Hammer Pulldowns warmup 180 (2 plates each side), 320 (3 plates+25 each side)x2RP, drop 270x3RP same as previous exercise, weight used was 50 lbs more for 4 less reps! very full outer back pump and ache at this point.(PR)
Hammer Rows (4 plates each side +a 25 lb plate) 205 each sidex8+ 3 forced reps R, 9+2 forced reps L up total of 50 lbs for same reps!!(PR)- on this machine- did 5 plates 5 years ago on different machine
Hammer Shrugs -reintroduced- haven't done in 5 years warmup 360 (4 plates each side), 450 (5 plates)x7
Knee level Deadlifts (reintroduced)- warmup 405, 495x5
Hammer Curls warmup,135. 185x6
Cable Curls 110x7 +23 forced each arm-up 1 rep, 1 forced reps.
BW 238

The unexamined life is not worth living......

Intenceman
Registered User
Posts: 115
(11/7/02 2:23:20 am)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/6/02
Did Squats this time and did them first- no preexhaust this workout
Squats, warmup 13, 225, 315, 405, 505x 8- to parallel felt pretty strong with this weight, got more ROM than last time I did 505.
Hammer Leg Extensions 470x 5+2RP
Negative acentuated style 270x8
Hamer Leg Curls 230x5+2 RP
230x5+2RP

BW 238.5-up half lb
The unexamined life is not worth living......

Edited by: Intenceman at: 11/11/02 3:21:58 pm

Intenceman
Registered User
Posts: 119
(11/11/02 2:46:02 pm)
Reply | Edit Re: The V files
--------------------------------------------------------------------------------
11/10/01

Smith Machine Incline Press 135, 225x5, 275x2,315x1, 365x1 negative!
DB Flyes 100’sx4- up 1 rep, preexhaust with
Smith Machine Incline Press 315x1
Smith Machine Incline Press 315x1+4 negatives,
Standing Calf Raise warmup (stack+115), one legged 610x7 left leg- up 2 reps, 6 right leg+8 forced reps- up 1 rep
(Stack+115) 610x 6- up 2 reps+ 8 forced reps

BW 242- up 3 1/2 lbs in 4 days!

The unexamined life is not worth living......

 

[skaman607]

well I ate 1.5lbs of pork and 2 doughnuts for lunch yesterday

 

[jeremys]

well I ate 1.5lbs of pork and 2 doughnuts for lunch yesterday

you're on your way. just dont go overboard w/ the doughnuts. lol

 

[skaman607]

you're on your way. just dont go overboard w/ the doughnuts. lol

well my grandmother has a buy a dozen get a dozen free card for Krispy Kreme, it's about half used, I'm working on it but the pork was awesome, I know my grandfather was proud, he keeps telling me I need to gain some weight

 

[skaman607]

I also dl'ed 205, I wish I had more weight though

 

[Sully810]

new to the board..

Im new to the board..sort of.Have been looking at posts for a while.Heres what I did today...have had 2 weeks of horrible workouts,and decided today to take the weight down alot and pay alot of attention to technique
Push Jerk-115x5,120x5,130x5,135x5,145x5
Low Pulley Rows-160x12,180x8,200x4
Flat Bench press-120x5,130x5,140x5,150x5,160x5
MVM Curls-30x3sx10r
Finished it off with farmers walk(100lb db's)for speed,and some other low intensity grip and forearm work.

 

[skaman607]

not too bad, welcome to the board