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working on a new routine

Tblock1 said:
Man you really lost a lot of strength man only 3x10x135? Shit that is weak yo!
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lmao don't worry- was real easy. I am thinking of taking back squats out of my routine permanently because once i go heavy for 3x10 it's going to be very hard.. Maybe move front squats to back squat day since i want to focus on front squats and don't know if it will be optimal to do them after fatiguing higher rep deads.

Later tonight or tomorrow morning I am going to have to get an upper body stretching routine- lower body one felt real good today
 
Tblock1 said:
I KNEW you were gonna come in with that....or someone was gonna say that hahahaha I set ya guys up for that one you're too predictable man
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Hey man you gotta capitalize every chance you get, its may have been obvious but so worth it.

Anyways why are you responding to me isn't it past your bed time?
 
miked8c said:
Hey man you gotta capitalize every chance you get, its may have been obvious but so worth it.

Anyways why are you responding to me isn't it past your bed time?
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ahahha I'm actually watching zombieland have you seen it it's supposed to be good. Did ya see my 16 pullups video? I challenge your fat ass to beat that:evil:
 
Backsquats are the keystone of any decent lifting program.

If you have a seriously valid reason for not doing them then ok. Otherwise every lifter that doesn't have a medical condition should do them and do them seriously.

It's sooooo fuckin easy to gain weight with enough food and squats. Backsquats stimulate the body like nothing else. I love deadlifts. Setting a pr on a bar bending deadlift is awesome, but it still doesn't compare to the hip strength and overall growth stimulating ability of squats.

All the stuff I am saying has been said by experts and some of the strongest men that ever lived.
 
^^^ ahhaahhahha

Psssh...what a load of BS regurgitated from a bunch of eMags and muscle-books!!!

In terms of Functionality, Front Squats >>>>> Back Squats.

You don't HAVE to do a damn exercise in the world. You have the freedom to choose whichever exercise pertains to you goals.

I always find it funny how people get attached to exercises and set-rep schemes and other inconsequential shit. All these things: rest intervals, sets, reps, exercises, etc are ALL just tools. You don't see a carpenter fall in love with a hammer and restrict himself to using just that hammer, now do you? How retarded would that be?

Same principle....back squats are also a tool.

Josh: if you want to do Fronts thats fine. But I think this whole trip you're on with doing higher reps for these big lifts is silly because you aren't strong enough to benefit from that. I mean come on...you got a bunch of kids cheering you on doing back squats with 135 lbs? Dude...really? 135 lbs?

I understand you want to do some hypertrophy work. We are all vain to some extent - some more than others. I don't fault you for that. But the way you are going about fulfilling these new goals is not going to help you.

While we're on the subject: are you doing anything in terms of your diet? Have you adopted a good dieting regiment? Without the right food you aren't gonna get very far in these aesthetic goals you have set for yourself.

I'd just do the strength work for the key lifts and then do higher reps for everything else you have. Pull-ups, rows, presses, etc etc...all that stuff: more reps, shorter rest periods, more supersets and a couple of isolation exercises thrown in at the end of each workout in a superset fashion. Hell, for these isolation exercises you could go to failure and rest-pause them as well. Lots of options. But for the big 4-5 lifts that you have, doing this high rep stuff at your strength level is counter productive.
 
Andalite said:
^^^ ahhaahhahha

Psssh...what a load of BS regurgitated from a bunch of eMags and muscle-books!!!

In terms of Functionality, Front Squats >>>>> Back Squats.

You don't HAVE to do a damn exercise in the world. You have the freedom to choose whichever exercise pertains to you goals.

I always find it funny how people get attached to exercises and set-rep schemes and other inconsequential shit. All these things: rest intervals, sets, reps, exercises, etc are ALL just tools. You don't see a carpenter fall in love with a hammer and restrict himself to using just that hammer, now do you? How retarded would that be?

Agreed.

Same principle....back squats are also a tool.

Josh: if you want to do Fronts thats fine. But I think this whole trip you're on with doing higher reps for these big lifts is silly because you aren't strong enough to benefit from that. I mean come on...you got a bunch of kids cheering you on doing back squats with 135 lbs? Dude...really? 135 lbs?

i wanted to take it light coming back as it has been 2 weeks since i've lifted.. I am very aware that I am more than capable of doing more than 135 lbs for 3x10.

I understand you want to do some hypertrophy work. We are all vain to some extent - some more than others. I don't fault you for that. But the way you are going about fulfilling these new goals is not going to help you.

I don't think being vain has to do with it. If we're going to say that, we might as well say that everyone who works out is vain.

While we're on the subject: are you doing anything in terms of your diet? Have you adopted a good dieting regiment? Without the right food you aren't gonna get very far in these aesthetic goals you have set for yourself.

I am aware of this and am slowly, but steadily trying to fix my diet. Every morning I am going to start (again) making oatmeal/eggs/a fruit bowl.. I am going to try to have snacks in between meals like protein bars, vegetables, fruits, green tea, nuts, yogurt, milk, etc. My mom is a chef so lunch/dinner are always really healthy and typically contain protein.

I'd just do the strength work for the key lifts and then do higher reps for everything else you have. Pull-ups, rows, presses, etc etc...all that stuff: more reps, shorter rest periods, more supersets and a couple of isolation exercises thrown in at the end of each workout in a superset fashion. Hell, for these isolation exercises you could go to failure and rest-pause them as well. Lots of options. But for the big 4-5 lifts that you have, doing this high rep stuff at your strength level is counter productive.

I kind of understand where you're coming from at the end. However, I still lift for enjoyment and have gotten sick of training in the lower rep ranges- especially for the big lifts. I had the same thought about this being counter productive.. I don't want to sound arrogant or blow off your advice because i appreciate it, but I do want to see where this takes me and if i don't get far with it i can always switch back. I'm young :)
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^^
 
LOL @ all you guys saying you have to back squat or yuor a pussy or you have to back squat in any routine unless you have a medical condidtion.

yeah I used to say that stuff because it sounds cool but then I realised...

what would be the point in forcing someone to do any exercise, back squats for example, that they didnt like? They would just put sub max effort into them because they hated them, they wouldnt enjoy their workouts as much and so they wouldnt be as dedicated and even though they may be missing out on something by not doing them there are other exercises that cater for it.

yeah if someone refuses to do an exercise then they cant moan when they dont get the benefits from it, and yeah some exercises are better than others and should be done by most people. but unless your training for a competition with that exercise in then you dont have to do it and you can always find ways around not doing them.

eg doing pendlay rows and weighted hypers instead of deadlifts
eg doing front squats and deadlifts and no back squats
eg doing flat dumbell presses for chest and not flat barbell presses
eg doing cable rows for back instead of bent over bb rows or one arm db rows <--- I do this
 
EM: I have two things to say:

1.) I got a haircut today as well.

2.) I think you are wise beyond your years. Truly. You never cease to amaze me with your logic.
 
Eventually I want my training to be for LIFE, HEALTH, and STRENGTH. Not just strength or size. Training those little muscles you only get when you use db's not machines. Training heavy but with good form to burn more calories. Training with one arm/leg to get better balance to eventually prevent injuries. Eating healthy and good since that is the fuel to your body and you need good fuel.
 
Andalite said:
EM: I have two things to say:

1.) I got a haircut today as well.

2.) I think you are wise beyond your years. Truly. You never cease to amaze me with your logic.
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lol cool, I love having real short hair, I have a pretty big neck already and when my hair is real short it looks even bigger :evil:. And thanks btw.
 
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the.gladiator1987 said:
Eventually I want my training to be for LIFE, HEALTH, and STRENGTH. Not just strength or size. Training those little muscles you only get when you use db's not machines. Training heavy but with good form to burn more calories. Training with one arm/leg to get better balance to eventually prevent injuries. Eating healthy and good since that is the fuel to your body and you need good fuel.
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I'm the same way, bro! :)
 
Upper Body


Military Press
45x5
65x5---- shoulder didn't feel up to this today, so i did 30s x 8 with DBs and even though it felt better, the discomfort was somewhat prevalent.

Chinups
7
5
5

Dips
8- shoulder discomfort

Flat DB Bench
40 lb DBs x 10
40 lb DBs x 10
40 lb DBs x 10

Chest Supported Rows
35x12
35x12
35x12

CGBP- too many people on bench, my friend had to leave soon so i skipped today

Tricep Pushdowns supersetted with Hammer Curls
42.5 KG x 15/15 lb DBs x 15 (per arm)
42.5 KG x 15/15 lb DBs x 15 (per arm)
30 KG x 20/12 lb DBs x 20 (per arm)


Comments: Pissed about pressing. Hopefully I am ok to do regular bench press next workout, but i am going to have to lay off any OH Pressing for at least a month. Maybe I will add some front/lat raises instead? Once again i was very pressed for time and it was crowded, so hopefully next time it won't be as bad.
 
JDid23 said:
I don't think being vain has to do with it. If we're going to say that, we might as well say that everyone who works out is vain.
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Yes ofcourse! :D

JDid23 said:
I am aware of this and am slowly, but steadily trying to fix my diet. Every morning I am going to start (again) making oatmeal/eggs/a fruit bowl.. I am going to try to have snacks in between meals like Protein bars, vegetables, fruits, green tea, nuts, yogurt, milk, etc. My mom is a chef so lunch/dinner are always really healthy and typically contain Protein.
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Thats great. Do you have $30 to spend. I suggest buying Iron Addict's book. I bought it a few weeks ago....cost me $50 to have it shipped here and it is really really good at breaking down various diets and helping you set up a diet which you could use for a lifetime...as in it explains both how to do something for the short term and also how to make it work for you sustainably over the long term.

JDid23 said:
I kind of understand where you're coming from at the end. However, I still lift for enjoyment and have gotten sick of training in the lower rep ranges- especially for the big lifts. I had the same thought about this being counter productive.. I don't want to sound arrogant or blow off your advice because i appreciate it, but I do want to see where this takes me and if i don't get far with it i can always switch back. I'm young :)
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Thats fine then. But stay attuned to your body. Listen to it. And I agree...no harm in experimenting a little bit.
 
ExtraMile said:
LOL @ all you guys saying you have to back squat or yuor a pussy or you have to back squat in any routine unless you have a medical condidtion.

yeah I used to say that stuff because it sounds cool but then I realised...

what would be the point in forcing someone to do any exercise, back squats for example, that they didnt like? They would just put sub max effort into them because they hated them, they wouldnt enjoy their workouts as much and so they wouldnt be as dedicated and even though they may be missing out on something by not doing them there are other exercises that cater for it.

yeah if someone refuses to do an exercise then they cant moan when they dont get the benefits from it, and yeah some exercises are better than others and should be done by most people. but unless your training for a competition with that exercise in then you dont have to do it and you can always find ways around not doing them.

eg doing pendlay rows and weighted hypers instead of deadlifts
eg doing front squats and deadlifts and no back squats
eg doing flat dumbell presses for chest and not flat barbell presses
eg doing cable rows for back instead of bent over bb rows or one arm db rows <--- I do this
Click to expand...

Do you plan on powerlifting ever man? If so you better squat.....that was the point I am trying to make. I thought you wanted to powerlift????

Personally I still think the deadlift is better than the squat, but I keep squats in the routine as an ACCESSORY lift to my deadlift :D
 
Tblock1 said:
Do you plan on powerlifting ever man? If so you better squat.....that was the point I am trying to make. I thought you wanted to powerlift????

Personally I still think the deadlift is better than the squat, but I keep squats in the routine as an ACCESSORY lift to my deadlift :D
Click to expand...

I wasnt talking about myself in that post. I know I have to squat and I enjoy squatting some of the time. Like I said the only time when you have to do an exercise is when training for a competition with that event in it. I never said I disliked squats myself...

And actually Im looking at a powerlifting competition in October to do...
 
Shit. I am dying to lift today but my dad won't let me take his car since my calves have serious DOMS from 3 days ago and i can barely walk. Hopefully I will be able to lift tomorrow. Had to sit through 7 hours of bullshit for some training i have to do for my job, and have 2 more fuckin days of it tomorrow and saturday. can't wait!
 
JDid23 said:
Shit. I am dying to lift today but my dad won't let me take his car since my calves have serious DOMS from 3 days ago and i can barely walk. Hopefully I will be able to lift tomorrow. Had to sit through 7 hours of bullshit for some training i have to do for my job, and have 2 more fuckin days of it tomorrow and saturday. can't wait!
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Haha how does that even happen?

What do you do for work?
 
miked8c said:
Haha how does that even happen?

What do you do for work?
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I did nelson's calf routine after not workin my calves seriously for about 2ish months.

This is gonna sound ridiculous, but i sell knives. I had to go through a rigorous 4 hour interview with college kids. 2 go to NYU, one goes to Harvard (he obv got the job), one goes to Middlebury, and there are a bunch more who go to other good schools. Some are also incoming college students like myself. The pay is much better than any job i've ever seen though, so a ton of kids want it, but only select people get it. The pay is $17.25 per session (about 45 min-1 hour) if you sell nothing, or commission if that's more. Start out at 10% commission, the avg sale is $250.00, but it can be more and hopefully i'll make some $1,000 sales. Eventually when you start to hit certain #s, your commission goes up until you hit 50%. You can also go to up to nearly 10 sessions a day if you really want, so the $$ adds up, especially if you're a good salesman.

Wow that was long: here's my workout :)


Lower Body


Deadlift- not going to post warmups anymore since i know i warmup adequately.
315x3
295x3, maybe 4.

Front Squat
95x8
95x8
95x8

Pullthroughs
72.5 KG x 12
75.5 KG x 12

Bulgarian Split Squats
15 lb DBs in hand x 10 (per leg)- PR 3x10
15 lb DBs in hand x 10
15 lb DBs in hand x 10

Seated Calves
45 lbs x 10 fast reps- kept it light, wanted to get some blood flow since i still have serious DOMS

Russian Twists
10 lb weight x 50- PR 3x50 (lol)
10 lb weight x 50
10 lb weight x 50

Leg Raises
10
10

Complexes-- Back Squat, Calf Raises, Lunges, RDL, Front Squat
x 6
x 8

Ran 3/10 of a mile in 2:28 i think.. going to start running and increase my distance very gradually since i want to gain some more stamina.


Comments: I got my ass kicked today. Had job training from 9:00 AM until 6:00 PM so all i had was 2 PB&Honey sandwiches and a protein bar with some water during that 9 hour duration.. and that was probably the best meal of anyone lol. was really in the zone today too- so pumped to workout, was MUCH later so there weren't as many people. Deads were freaking hard- i guess my CNS isn't used to lifting so much weight, so i'll have to become acclimated again. Complexes were tough, and I am definitely gonna start running. I hate not being in shape as far as conditioning goes. Also going to hit up complexes when i have extra time.


Here's a big one.. I am going to train my deadlift, bench press, and probably front squat for strength. Everything else will be done in hypertrophy rep range obviously targeting hypertrophy. I downloaded an ebook from email from GUStrength about strength vs hypertrophy, so i'll give that a read one of these days and possibly make what i feel could be some necessary and beneficial alterations to my routine.
 
Wow man thats gotta be one of the best jobs i've heard a kid your age get, seriously bro great stuff. You must have some connections to get a job like that over Ivy League kids.
 
miked8c said:
Wow man thats gotta be one of the best jobs i've heard a kid your age get, seriously bro great stuff. You must have some connections to get a job like that over Ivy League kids.
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thanks man. I don't really have any connections and don't like to tout my own horn,but i interview extremely well :) Also, the kid from Harvard got the job and so did 1/2 kids from NYU.
 
man you keep talking about wanting to train for hypertrophy but in all honesty I think your going about it the wrong way.

Prioritising F squat, deads and bench is fine.

But what you have been doing so far which is gaining strength on all your lifts has increased both your strength and muscle mass, right? and you have said before your diet hasnt been very good. So if you know diet is the problem, and by looking at the strength gains you have made Im pretty sure training isnt the problem then why are you thinking of changing both? What do you think would happen if you trained in the same mannor and ate a big diet? Dont you think you would continue to make strength gains like you have done, or even better strength gains but make even better mass gains along the way?

I think you should get on 3000-4000kcal every day and put 50lbs on your F squat, Bench and deadlift while bringing up your choosen assistance lifts proportionately (including calf raises). The routine you choose to do that is your choice...

Your diet doesnt have to be hard to follow either. Keep starting the day with eggs and wholemeal bread. Post workout can be the shake meal. You could have your oat meal pre workout and follow it with cottage cheese. Have some red meat like steak 3 times a week or so.

Hit 4 meals a day and fill in the gaps with 0.5-1 gallon of milk every day. Im dieting and theres nothing more that I want right now than to drink a gallon of cold chocolate milk today :p

edit: I finally have more karma than jdid! :D
 
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^^^ Very valid points. I tried explaining this earlier but you guys were all over high rep deads and doing more reps for this and what not ass backwards logic. If diet has been the issue then fix the diet. Changing both (like you said) is silly because now you have a new variable to deal with with zero experience to guide you!
 
I never said he should do high rep deads, I said there was nothing wrong with them to some degree. Well at least thats what I meant
 
Upper Body- felt weak today


Bench Press
135x8
135x8
135x8- PR 3x8

DB Row
45 lb DB x 10 (per arm)
45 lb DB x 10
45 lb DB x 10

Incline DB Bench
35 lb DBs x 12
35 lb DBs x 12
35 lb DBs x 12

Pullups (extremely wide grip- all they have at my gym)
5
4
4 (neutral)

DB Skulls
12 lb DBs x 12- 30 second rest each time
12 lb DBs x 12
12 lb DBs x 12
12 lb DBs x 12
12 lb DBs x 12

Lat Pulldowns
50 x 10 (wide grip)
60x4- realized the gym was closing in 3 minutes.

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 13- PR


Comments: The last set of curls was weird. I was gonna stop at 10, take a quick break and do one more but the lights went out at 8 reps and iw as like fuck this. would have gone till my arms fell off if i didn't get approached by the trainers who put me outa my groove. Besides that, even though the bench is a PR i felt weak. I guess when taking into consideration i haven't lifted upper body more than once for 2-3 weeks it's not bad. Kept rows pretty light, and i hateee wide grip pullups.
 
wide grip chins are the shit! I havnt been able to do them in a while cause I got so heavy but I managed to do them again today and fuckin loved it!
 
ExtraMile said:
wide grip chins are the shit! I havnt been able to do them in a while cause I got so heavy but I managed to do them again today and fuckin loved it!
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Oh, also forgot to mention i cut my thumb with a knife (yeah im a huge dumbass), so my grip felt like shit today i was coming off after the 4th and 5th rep with the 5.

Also, due to my training and fuckin knife appointments my diet has been horseshit. runnin around all the time and shit
 
JDid23 said:
Oh, also forgot to mention i cut my thumb with a knife (yeah im a huge dumbass), so my grip felt like shit today i was coming off after the 4th and 5th rep with the 5.

Also, due to my training and fuckin knife appointments my diet has been horseshit. runnin around all the time and shit
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lmao that sucks! i did that once while deadlifting and my cut reopened and started bleeding on the bar lol.


Oh and congrats on your job! Just curious, do you have to buy the knife set on your own? My bro had a job exactly the same here in Canada, and he quit after training because you have to buy the fucking knives yourself, then sell them lol.

And good job on the workouts man! i don't comment much because i really don't know too much to comment on lol.
 
JDid23 said:
Oh, also forgot to mention i cut my thumb with a knife (yeah im a huge dumbass), so my grip felt like shit today i was coming off after the 4th and 5th rep with the 5.

Also, due to my training and fuckin knife appointments my diet has been horseshit. runnin around all the time and shit
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wat type of knives do you sell? You saw my video with the knives right? I have a shit ton of knives, I assume you sell kitchen knives or something though
 
ark94 said:
lmao that sucks! i did that once while deadlifting and my cut reopened and started bleeding on the bar lol.


Oh and congrats on your job! Just curious, do you have to buy the knife set on your own? My bro had a job exactly the same here in Canada, and he quit after training because you have to buy the fucking knives yourself, then sell them lol.

And good job on the workouts man! i don't comment much because i really don't know too much to comment on lol.
Click to expand...

yeah- i've had the same shit with deadlifting, but callouses not cuts.. probably best to bandage them before going because a lot of stuff at the gym is unsanitary and you shouldn't be lifting with open wounds.

thanks btw- i buy the set for cheaper and get my check back when i return it. That's funny, mine sounds different though. The only knives he could sell were the ones he bought?

TBlock- Cutco knives, and yeah i did see your video with knives and that was pretty legit. Yeah, they're kitchen knives and today i sold 600 bucks worth of em in 1 sale which was a nice morale booster. 60 dollars + upping to 15% commission + got to hang out with my neighbor's friends hot daughter from brazil :)
 
JDid23 said:
yeah- i've had the same shit with deadlifting, but callouses not cuts.. probably best to bandage them before going because a lot of stuff at the gym is unsanitary and you shouldn't be lifting with open wounds.

thanks btw- i buy the set for cheaper and get my check back when i return it. That's funny, mine sounds different though. The only knives he could sell were the ones he bought?

TBlock- Cutco knives, and yeah i did see your video with knives and that was pretty legit. Yeah, they're kitchen knives and today i sold 600 bucks worth of em in 1 sale which was a nice morale booster. 60 dollars + upping to 15% commission + got to hang out with my neighbor's friends hot daughter from brazil :)
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DAMN! Lol nice work jdick is coming up in the world!
 
Felt weak again, but I'm getting stronger little by little


Lower Body

Squat
185x8
185x8

1 legged RDL
35 lb DB x 8 (per leg)
35 lb DB x 8
35 lb DB x 8

Leg Press
180x10
180x10
180x10

Leg Curls
100x12
100x12
40x12 (left leg)
40x12 (right leg)

Farmers Walks
210 x 2 trips
210 x 2 trips
210 x 2 trips
210 x 4 trips- PR
- PR 10 trips @ 210 lbs


Comments: Skipped calves and abs since i took my neighbor and he had a splitting headache. Squats were actually hard, was going to settle @ 155x3x10 again as a light day, but said fuck it. 185x8 was actually pretty hard though, especially on the last set. Slowly but steadily gaining strength back. kept it light with RDLs, Leg press i guess you can say was a slight struggle towards the end, and hamstring curls wrecked my hammies, esp. by the time i was on the 1 leg ones. Farmers walks felt great, esp. the 4 trips at the end i felt strong and had the right song.
 
JDid23 said:
Felt weak again, but I'm getting stronger little by little


Lower Body

Squat
185x8
185x8

1 legged RDL
35 lb DB x 8 (per leg)
35 lb DB x 8
35 lb DB x 8

Leg Press
180x10
180x10
180x10

Leg Curls
100x12
100x12
40x12 (left leg)
40x12 (right leg)

Farmers Walks
210 x 2 trips
210 x 2 trips
210 x 2 trips
210 x 4 trips- PR
- PR 10 trips @ 210 lbs


Comments: Skipped calves and abs since i took my neighbor and he had a splitting headache. Squats were actually hard, was going to settle @ 155x3x10 again as a light day, but said fuck it. 185x8 was actually pretty hard though, especially on the last set. Slowly but steadily gaining strength back. kept it light with RDLs, Leg press i guess you can say was a slight struggle towards the end, and hamstring curls wrecked my hammies, esp. by the time i was on the 1 leg ones. Farmers walks felt great, esp. the 4 trips at the end i felt strong and had the right song.
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why so light on the leg presses? I mean both you and em....shit everyone and their mother is pushing 500+ on leg presses
 
Tblock1 said:
why so light on the leg presses? I mean both you and em....shit everyone and their mother is pushing 500+ on leg presses
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Its pointless to compare poundages on leg press machines. Some machines people can be pushing 1200lbs+ and others 600 will feel like that much, it varies so much with the angle of the sled, the setup of the weights, is it a leverage machine?, the technique used (vest easy to use a very short ROM, the angle of the seat etc all effect how much weight you can use

the leg press machine at my gym is a cable and stack machine and I look like a moron setting it up so I can go deep without the plates hitting the stack. Its too hard to explain but I go below parrallel with a very narrow stance and slow negatives. Iv done the whole stack (like 430lbs) before by using a very small ROM but its pointless.

Besides who the hell boasts about how much they can leg press lol
 
Leg Presses are dumb. If you want hypertrophy for legs, doing unilateral leg exercises are the key. They triumph leg presses by a milestone.

Try to do some Reverse Lunges off an elevated platform for 3-4 sets of 8-10 reps with less than 2 minutes rest.....trust me, you're gonna be sore as fuck and your legs will become HOOOOOOOOGE!
 
Andalite said:
Leg Presses are dumb. If you want hypertrophy for legs, doing unilateral leg exercises are the key. They triumph leg presses by a milestone.

Try to do some Reverse Lunges off an elevated platform for 3-4 sets of 8-10 reps with less than 2 minutes rest.....trust me, you're gonna be sore as fuck and your legs will become HOOOOOOOOGE!
Click to expand...

Cool, just wondering, do you do much unilateral leg work? Do you do those reverse lunges from a platform?
 
Upper Body


Incline BB Bench- first time
95x10
95x10

Chinups (some neutral grip)
8 (mighta been 7)
5
3

CGBP
115x8- PR 3x8
115x8
115x8

Chest Supported Rows
45x10
45x10
45x10

DB Shrugs- first time
45s x 20
45s x 20

Flat DB Bench
45s x 10
45x x 10
30s x 15

Hammer Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
20 lb DBs x 10

Tricep Pushdowns
42.5 x 20
57.5 x 8- PR -> 30x8 (no rest)
1 arm rope pushdowns
10 lbs x 10 (per arm)....... then a set of 5 per arm


Comments: Today felt weird doing some of these exercises i've never done before, but i actually left the gym feeling ok about where my strength is compared to previous workouts. I am really not a fan of incline BB Bench- was going to replace military with it, but might switch incline DB to this day and add something for it on the other day. Chins are still not up to where i want them to be, flat DB bench was actually kinda hard to stabilize at times since my chest was already so tired, but i really like this exercise and i hate myself for neglecting it for so long. Can't wait to deadlift (providing i don't have to work all day) tomorrow!!!!!!!!!
 
ExtraMile said:
was that a deload workout?
Click to expand...

eh not really. I have never done incline BB before, so i didn't want to overdo it without a spotter- kept it light and really didn't like it. my chins have been getting weaker and weaker for some reason, so i need to make some progression techniques for them- maybe triples.CGBP was actually good since i never go heavy, flat DB bench i am working up slowly but steadily, maybe coulda gone heavier on hammer curls.

I guess since I have never trained in such high rep ranges that it's going to take a week or so more for me to find which weight is right for me.
 
Lower Body


Deadlift
315x4- PRx4
325x2
335x1

Front Squat- bit much after deads
115x5

Pullthroughs
57.5 x 15
57.5 x 15

Bulgarian Split Squats
15 lb DBs x 10 (per leg)- PR 4x10
15 lb DBs x 10
15 lb DBs x 10
15 lb DBs x 10

Calves- skipped because my neighbor was throwing up in the bathroom

Abs
did some declines and leg raises


Comments: deads were sub par. I NEED a progression plan for them since after my best session where i hit 365x1 and did doubles @ 315,320,325,330 i have had no plan. Was really tired for front squats so i couldn't use great form with them, might have to switch them out now that i'm going to be focusing on back squats. I'm getting sick of pullthroughs, absolutely fucking love bulgarian split squats, and might hit 1 legged calves on the stairs after i post this.
 
I like to workout 5 times a week but I could drop it to 4 if you guys think that it's a good idea. I like to hit chest 2x a week as well. I've been doing the following

Monday - Chest
Tuesday - Legs
Wednesday - Shoulders & Tris
Thursday - Off
Friday - Chest
Saturday - Back & Bis
Sunday - Off

How does this look? What would you guys change? I would really appreciate any help you guys could offer. Thanks.
 
Upper Body


Bench Press
145x7 (failed on 8th)
155x4
135x9

DB Row
55 lb DB x 8 (per arm)- PR 3x8
55 lb DB x 8
55 lb DB x 8

Incline DB Bench
40 lb DBs x 12
50 lb DBs x 9- PR
50 lb DBs x 5 (failed on 6th i think, mighta been 5th lol.. not enough rest)

Pullups (extremely wide grip)
6
4

DB Skull Crushers
15 lb DBs x 12- PR 3x12
15 lb DBs x 12
15 lb DBs x 12

Lat Pulldowns
110 x 10
110 x 10
110 x 10

Incline DB Curls
15 lb DBs x 10
15 lb DBs x 10

EZ Bar Curls- Bar + 20 x 10


Comments: Bench was ok.. need a real plan for benching, maybe 3x3 or 3x5 even. Rows felt good today, going to try to do the same with 60 lbs next week. Incline DBs with 50 on the first set was good, didn't have enough rest between the last 2 though. Pullups are extremely uncomfortable because they're ridiculously wide- i wish i had a normal pullup bar at home. I went slow and controlled on lat pulldowns and they felt good, and i also had pretty slow negatives on the incline curls. Not a terrible workout
 
Best thing I have found for improving the bench is the basic linear 5x5 because you bench twice a week. The volume is fairly low since you really only have 2 top sets each week, but you still bench 10 sets a week total so you are working the movement.

Dual factor 5x5 kicks ass for bench with the increased volume, but you need to have every thing in order to recover from the workload as a novice or better yet not bother with dual factor until you start getting fairly advanced.

IMHO, if you want your bench to go up I would drop the incline db bench. I would do 5x5 with your top set being the max weight for 1 set of 5. Another day of the week do 5x5 close grip bench with grip shoulder width or slightly narrower for 5x5.

Don't do too much heavy shoulder work except for some basic presses.

Try to push for reps or weight gain every week on the bench and close grips. Eat enough food to gain weight.

That would drive your bench up.

Imo, younger guys have alot of energy and burn alot of calories and because of this they A. Don't eat as much as they need to grow even if they think they do and B. Overtrain with excessive volume and going to failure.
 
ghettostudmuffin said:
Best thing I have found for improving the bench is the basic linear 5x5 because you bench twice a week. The volume is fairly low since you really only have 2 top sets each week, but you still bench 10 sets a week total so you are working the movement.

Dual factor 5x5 kicks ass for bench with the increased volume, but you need to have every thing in order to recover from the workload as a novice or better yet not bother with dual factor until you start getting fairly advanced.

IMHO, if you want your bench to go up I would drop the incline db bench. I would do 5x5 with your top set being the max weight for 1 set of 5. Another day of the week do 5x5 close grip bench with grip shoulder width or slightly narrower for 5x5.

Don't do too much heavy shoulder work except for some basic presses.

Try to push for reps or weight gain every week on the bench and close grips. Eat enough food to gain weight.

That would drive your bench up.

Imo, younger guys have alot of energy and burn alot of calories and because of this they A. Don't eat as much as they need to grow even if they think they do and B. Overtrain with excessive volume and going to failure.
Click to expand...

Thanks for stopping by.... I might look into 5x5 specifically for bench, but at the moment i want to enjoy my training and put on some size- i do want to train the big 3 in lower rep ranges though. My upper body has lagged since i couldn't do any pressing for 2 months, so my lower body is leagues above.

The main reason I am doing incline DB press is because military pressing hurts my shoulder and incline benching feels fine for it.

As i previously mentioned, i do workout to really enjoy my training since i'm not training for sports anymore. I am fully aware my diet isn't up to par; i try to get in protein whenever i can whether it be by shakes, cheese in the fridge, nuts, etc.... I eat pretty healthy, but again i know i can eat more to fully optimize my gains. Once i hit college, I'm going to have more options as far as food goes so i'll hit up the diet section in about a month. I hated going to failure on that bench.. thought i had another one in me on incline and flat, but i have noticed that my best strength gains come when i don't train to failure.

Thanks again and your input is always appreciated man
 
the.gladiator1987 said:
Jdid I don't think u are fully understanding that size comes from diet. You can start geting technical about reps, tempo, weight, etc but as long as u tear a muscle down you will grow as long as you are eating. Ghetto said it perfectly.
Click to expand...
Why are you making so much sense these days??? :)
 
the.gladiator1987 said:
Jdid I don't think u are fully understanding that size comes from diet. You can start geting technical about reps, tempo, weight, etc but as long as u tear a muscle down you will grow as long as you are eating. Ghetto said it perfectly.
Click to expand...

I'm fully aware of this.... I know what the weak point in my training is, but the size gains i've been seeing have been consistent and i want to enjoy the next month at home before heading off to college for the first time. Having said that, regardless of this fact isn't there an optimal range for hypertrophy and an optimal range for strength? In the end i know diet is the determining factor, but there has to be rep ranges that lean towards one or the other.
 
the.gladiator1987 said:
Why do you and EM keep saying youre lifting to enjoy? wtf is that? Youre lifting for goals, so what are your goals? To get to your goals you cant lift to "enjoy"
Click to expand...

I am not going to speak for EM, but as far as I'm concerned I want to lift for the rest of my life (knock on wood) providing i am capable of doing so. I don't want to force myself into any type of training I don't enjoy doing, because as i said i want lifting to be a longass marathon for me and i want to enjoy every step of the way. I purely just love the feeling i get after/while working out and the aesthetic/strength gains that come with it. I don't want to be a PLer/BBer or anything, but I am looking to learn more about something i love to do (why i am on EF).

I have a great deal of respect for guys like you strive to be the very best you can be, but that's not me- i don't want my schedule everyday to revolve around getting enough food in and shit like that so i see better gains. I'm leaner and stronger than most people i meet, and that's more than sufficient for me.
 
JDid23 said:
I am not going to speak for EM, but as far as I'm concerned I want to lift for the rest of my life (knock on wood) providing i am capable of doing so. I don't want to force myself into any type of training I don't enjoy doing, because as i said i want lifting to be a longass marathon for me and i want to enjoy every step of the way. I purely just love the feeling i get after/while working out and the aesthetic/strength gains that come with it. I don't want to be a PLer/BBer or anything, but I am looking to learn more about something i love to do (why i am on EF).

I have a great deal of respect for guys like you strive to be the very best you can be, but that's not me- i don't want my schedule everyday to revolve around getting enough food in and shit like that so i see better gains. I'm leaner and stronger than most people i meet, and that's more than sufficient for me.
Click to expand...

That's average joe talk!! :D




Lol jus playin man. You just want to lead a healthy lifestyle for the rest of your life, and thats a great road to go. Keep up the good work man!
 
the.gladiator1987 said:
Ok keep doing what you're doing and getting mediocre results. You make it seem like its so hard to pack some sandwiches and get up an hour earlier to get an extra meal in, yet you have so many questions about how to progress on your lifts. Its most likely not your training
Click to expand...

agreed. Just put a few extra meals in and you will get MORE enjoyment out of your training when your lifts go up and your size
 
Firstly, Glad is very right in what he just said about goal specificity.

However, I want to address something you said, Josh:

JDid23 said:
I am not going to speak for EM, but as far as I'm concerned I want to lift for the rest of my life (knock on wood) providing i am capable of doing so. I don't want to force myself into any type of training I don't enjoy doing, because as i said i want lifting to be a longass marathon for me and i want to enjoy every step of the way. I purely just love the feeling i get after/while working out and the aesthetic/strength gains that come with it. I don't want to be a PLer/BBer or anything, but I am looking to learn more about something i love to do (why i am on EF).

I have a great deal of respect for guys like you strive to be the very best you can be, but that's not me- i don't want my schedule everyday to revolve around getting enough food in and shit like that so i see better gains. I'm leaner and stronger than most people i meet, and that's more than sufficient for me.
Click to expand...

I am VERY similar to you. I also want to lift for my whole life. But that has nothing to do with not having specific goals. I am not a Powerlifter and I am not a Bodybuilder and I am not a Strongman. I train to get strong. Thats it.

I once met a World War 2 vet when I was training in Dallas. The guy must've been past 85. He was Deadlifting 365. I want to be THAT guy. He was literally a fountain of knowledge and almost EVERYTHING he said is stuff Eric has literally ingrained into my thick skull.

Yes, Josh, we do train because it is fun for us but it must have a purpose. And if there is no goal then you don't need to sweat about a lack of progress. Hell, you don't need a plan and you don't anything. All you need is to be able to go in, lift, feel happy, leave. Why do you need to do anything you do now - write it down, etc?

You've got one foot in the door and the other out.

What I do - the way I train is specifically for longevity. Remember a while ago I got into an argument with Glad in my journal (I think) when I mentioned I want gradual progress? This is why. If you have steady, gradual progress then you're fine. IF you try to rush things and do them quickly you always have a set back. Take yourself for example: you did some stuff, then you did 5/3/1 and now you're weaker. You can blame it on a number of reasons but hey...you're weaker than you were before.

I didn't do Deadlifts for 7 weeks. Infact, I trained minimally for 7 weeks. Did I lose an OUNCE of strength? Nope. I came back and I pulled 455 for doubles and triples. Why? Not because I am genetically gifted (hey...you guys know what I look like: am I really gifted genetically?).

So what I am trying to say (simply) is that you have one foot in the door and the other out. You want to record your training, you want some sort of a plan, you keep hopping between routines, you want to eat better, etc..BUT you don't want any goals because you want to lift for longer. See the problem? You CAN lift all your life, get stronger every year and be better off and not label yourself a powerlifter, strongman or bodybuilder.
 
Gladiator- you probably hit that on the dot... point well taken


Andalite said:
Firstly, Glad is very right in what he just said about goal specificity.

However, I want to address something you said, Josh:



I am VERY similar to you. I also want to lift for my whole life. But that has nothing to do with not having specific goals. I am not a Powerlifter and I am not a Bodybuilder and I am not a Strongman. I train to get strong. Thats it.

I once met a World War 2 vet when I was training in Dallas. The guy must've been past 85. He was Deadlifting 365. I want to be THAT guy. He was literally a fountain of knowledge and almost EVERYTHING he said is stuff Eric has literally ingrained into my thick skull.

Yes, Josh, we do train because it is fun for us but it must have a purpose. And if there is no goal then you don't need to sweat about a lack of progress. Hell, you don't need a plan and you don't anything. All you need is to be able to go in, lift, feel happy, leave. Why do you need to do anything you do now - write it down, etc?

You've got one foot in the door and the other out.

What I do - the way I train is specifically for longevity. Remember a while ago I got into an argument with Glad in my journal (I think) when I mentioned I want gradual progress? This is why. If you have steady, gradual progress then you're fine. IF you try to rush things and do them quickly you always have a set back. Take yourself for example: you did some stuff, then you did 5/3/1 and now you're weaker. You can blame it on a number of reasons but hey...you're weaker than you were before.

I didn't do Deadlifts for 7 weeks. Infact, I trained minimally for 7 weeks. Did I lose an OUNCE of strength? Nope. I came back and I pulled 455 for doubles and triples. Why? Not because I am genetically gifted (hey...you guys know what I look like: am I really gifted genetically?).

So what I am trying to say (simply) is that you have one foot in the door and the other out. You want to record your training, you want some sort of a plan, you keep hopping between routines, you want to eat better, etc..BUT you don't want any goals because you want to lift for longer. See the problem? You CAN lift all your life, get stronger every year and be better off and not label yourself a powerlifter, strongman or bodybuilder.
Click to expand...

I want to start off by saying i was kinda in a rush while making that other post which is why it wasn't as long as i wanted it to be.. I think i am overplaying how hard it is to make solid gains- even though my gains have been consistent, they haven't been as efficient as they could have. Gladiator is 100% right- a few more small meals/snacks per day would make a world of difference.

Also, in response to the part about the 5/3/1... that didn't make me weaker. I got my 1RMs after the 5/3/1, and they all exceeded my expectations (military met them) besides bench press. I'm pretty happy where i stand- almost done with my 9th month of working out (not counting the few months where i worked out but didnt know shit before soccer) and i have DLd 365 and squatted 275 ATG @ around 165 pounds. If you were to see my frame, you wouldn't believe these #s. That's just one of the reasons i want to put on some size.

What made me weaker was going on my 9 day trip to france and then not being able to lift for another 5-6 days because of the 7 hour training sessions for my job. During my trip, my diet was whatever food we were given at meals + alcohol at night. The food at our hotel was extremely expensive and not even that good, so we only ate at meals we were given. When I got back from vacation, i would bring lunch to the training sessions but i never brought enough. I think that 5-6 day period without focusing on my diet AT ALL + not lifting brought me to shit. Having said that, I feel ok where i am right now and am getting back to normal. I've also put on some size in the past 2ish weeks which is a nice surprise. Thanks for your time andalite and everyone else who has been posting. Anyways........................................


Lower Body


Back Squat
205x5
205x5
205x5

1 legged RDL
45 lb DB x 8 (per leg)
45 lb DB x 8
30 lb DBs x 15- 2 legs

Leg Press
270x12
270x12
90x12--- per leg

Hamstring Curls
Don't remember..... i think i did 50x10 and 60x10 with 1 leg and ended with 90x10 with 2.

Calves-- Kept it light today. did a few sets with 90 standing and 45 seated

Static Holds with trap bar
185x40ish seconds


Comments: and after that a lot of stretching at home. Squats felt much stronger than last workout where i did 185x2x8. Going to move up in a 3x5 fashion for back squats and hopefully gain strength back pretty quickly. My grip killed me with the 1 legged RDLs.. going to move the weight down and concentrate on the stretch. Leg Press wasn't that easy, but it wasn't too hard.. i did find out my left quad is weaker than my right quad so hopefully unilateral training will help even this out. Hamstring curls are the first machine i don't despise, and static holds were instead of farmers walks since the gym was outrageously crowded.
 
Upper Body

DB Military-- felt decent. going to play around with the way i do them and keep them pretty light, hopefully find one that i feel zero pain doing.
30 lb DBs x 10
30 lb DBs x 10

Chinups
5
5
5
5

Flat DB Bench
50 lb DBs x 8- PR 3x8, not too hard though
50 lb DBs x 8
50 lb DBs x 8
40 lb DB x 8 (per arm)

BB Rows (chest supported rows were taken)
95x12 pronated
95x12 suppinated
110x10- cable rows

CGBP
120x8- PR 3x8
120x8
120x8

DB Shrugs
55 lb DBs x 15
55 lb DBs x 15

Face Pulls
110x10, then did some drop sets

Alt Hammer Curls
25 lb DBs x 10 (per arm)
20 lb DBs x 10

Tricep Pushdowns
110x12
110x11
22x10 (1 armed)


Comments: not bad i guess.. not much to say here besides my upper body stretching seems to be helping, flat DB bench is getting easier, CGBP is going up consistently, don't like DB shrugs as much as BB shrugs (how's the trap bar for them?), and face pulls feel good for my traps.
 
the.gladiator1987 said:
Why do you and EM keep saying youre lifting to enjoy? wtf is that? Youre lifting for goals, so what are your goals? To get to your goals you cant lift to "enjoy"
Click to expand...

I said the exercises you enjoy will be the exercises you put the most effort into, which is true for alot of people but not all. I also said I enjoy doing leg presses so right now I am doing them.

Im not the one that likes to say that Im not going to do x method or whatever because Im lifting to enjoy myself
 
Dam, deadlift felt freaking weak today


Lower Body

Deadlift
315x3
320x2
325x1
335x0--- might have been able to get 1, but i could tell i would have had to sacrifice form
245x8

Bulgarian Split Squat
20 lb DBs x 10 (per leg)- PR 3x10
20 lb DBs x 10
20 lb DBs x 10
-- shit, i hope i did 3 sets lol. Now I'm questioning whether i did 2 or 3, think 3 though i was so exhausted.

Pullthroughs- kept em light
65 KG x 12
65 KG x 12
65 KG x 12

1 legged extensions
50x10 (per leg)
50x10


Comments: Had to leave. Fucking mad about deadlifts- this is probably totally off, but the last 3 times i've been at the gym (non-deadlift days) 3 people who i know have asked me to teach them deads (today also). I taught them with 135 every time, but in the end that was a lota reps. Does this have anything to do with it? Again, I highly doubt it does but just wondering.. Diet was shittt today also since i had appointments.

I think i overrated myself keeping my 1RM the same for QVT. I think I should take an ego check and maybe start with weight without 3 plates to get back into it. I also don't think my form was up to par today. my right ass cheek was on fire during all my sets
 
yesterday, i was fucking pumped about lifting today. Today, getting home @ 5:09 AM i am still fucking pumped about lifting today. Hopefully that will overpower my shitty diet/rest
 
Upper Body


Bench Press
155x5- PR 3x5
155x5
155x5

DB Row
60 lb DB x 8 (per arm)- PR 3x8
60 lb DB x 8
60 lb DB x 8

Incline DB Bench
50 lb DBs x 7- PR 3x7
50 lb DBs x 7
50 lb DBs x 7 (6th one was so hard, so i took it down rested for 3 seconds, put it up and pushed it out.. counted it though even though i probably shouldn't.

Wide Grip Pullups
5
2
--- Hard on shoulder

DB Flies (first time)
15 lb DBs x 10
15 lb DBs x 10
12 lb DBs x 10

Lat Pulldowns/Seated cable rows--- clusterfuck

Skull Crushers
EZ Bar + 20 x 5.... was disturbed then did 6 more
15 lb DBs x 12

Incline DB Curls- don't remember


Comments: Nice to see some more red in my log Felt good today considering i was going on a little less than 4 hours per sleep and a shitty diet. I was psyched today when i went into the gym; i need this mindset every time. A 200 bench press is in the near future, i can fucking smell it- will attempt before college. DB Rows/Incline DB Press were good.. i might leave out pullups for a bit since they aren't friendly on my shoulders- i've heard they help shoulder issues but today 2 (big, experienced) guys assured me they don't usually help shoulder injuries. By the time i got to lat pulldowns/skulls/curls, my arms were DESTROYED
 
Lower Body


Squat
215x5- PR 3x5
215x5
215x5

1 legged RDL
40 lb DB x 8 (per leg)
40 lb DB x 8
40 lb DB x 8

Leg Press
320x10 wanted to stop because my groin was hurting a bit. also hurt after squats


Comments: Did some abs when i got home because i had to leave. Squats went well besides groin pain after the 2nd set. ALmost didn't do a 3rd but i ended up doing it and it felt good. I really pushed out every rep- took a lot outa me, but it was well worth it.

Also, how deep are you supposed to go during leg press? Just curious
 
Thanks TBlock. My diet/rest has been the worst it has ever been lately since I've been going out then chilling with my neighbors till 4-5 every morning and waking up at 9-10 every morning. However, they are going back today and I am going to try to start getting everything back on track. Besides my deadlift everything is going up, but again i think my deadlift peaked too early. I am going to try going up in 3x3 adding 10 lbs per week starting at 295 or 305
 
Tblock1 said:
nice man! Good luck and watch those neighbors haha!
Click to expand...

thanks haha. I got a quick handjob (and by quick i mean the 15 year old kid came outside at 3:50 and disturbed us after a minute) and was left with blue balls last night... last night the girl was staying with them, but oh well it was pretty fucking hillarious :)


Oh, and btw you will see 200 out of me within the next 3-4 weeks--- at least i really hope so. I want to get minimum 185 when i test my bench max
 
JDid23 said:
thanks haha. I got a quick handjob (and by quick i mean the 15 year old kid came outside at 3:50 and disturbed us after a minute) and was left with blue balls last night... last night the girl was staying with them, but oh well it was pretty fucking hillarious :)


Oh, and btw you will see 200 out of me within the next 3-4 weeks--- at least i really hope so. I want to get minimum 185 when i test my bench max
Click to expand...

You poor thing haha! I'm thinking if you got 3x5x155 you are not too far off a 200 bench, hell go for 205. I would say if you can get up to 165-170x5 you will definitely have 205
 
Wait till college starts. You'll have proper sex. But wear a condom. Make sure you have a cool roomie though.
 
Tblock1 said:
You poor thing haha! I'm thinking if you got 3x5x155 you are not too far off a 200 bench, hell go for 205. I would say if you can get up to 165-170x5 you will definitely have 205
Click to expand...

Yeah man, that's what I am hoping for'

@ Andalite- haha i hope so man

Upper Body


DB Military
35 lb DBs x 8
35 lb DBs x 8

Chinups
5
5
5

Flat DB Bench
55 lb DBs x 8- PR 3x8
55 lb DBs x 8
55 lb DBs x 8

Chest Supported Row
47.5 x 10
47.5 x 10
47.5 x 10

CGBP
125x8- PR
125x7 (miserable fail on 8th without spotter)

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
15 lb DBs x 10

Tricep Pushdowns (in kilograms)...... / means superset
57.5 x 10/ 35 x 10
57.5 x 7/ 35 x 7
1 arm pushdowns- 10 KG x 10 per arm


Comments: Tried some wrist rolling for forearms and did some abs. Everything today was ok but i have a question regarding CGBP. When I failed on the 8th rep of my second set, i had a jolt of pain in the lower portion of my hamstring a little higher than my knee cap. It hurt during V-Ups during abs, so I am wondering if this is something to be worried about. Also kept DB Military light- felt a bit in my shoulder but again nothing too bad. Going to keep doing them light
 
JDid23 said:
Yeah man, that's what I am hoping for'

@ Andalite- haha i hope so man

Upper Body


DB Military
35 lb DBs x 8
35 lb DBs x 8

Chinups
5
5
5

Flat DB Bench
55 lb DBs x 8- PR 3x8
55 lb DBs x 8
55 lb DBs x 8

Chest Supported Row
47.5 x 10
47.5 x 10
47.5 x 10

CGBP
125x8- PR
125x7 (miserable fail on 8th without spotter)

Alt DB Curls
20 lb DBs x 10 (per arm)
20 lb DBs x 10
15 lb DBs x 10

Tricep Pushdowns (in kilograms)...... / means superset
57.5 x 10/ 35 x 10
57.5 x 7/ 35 x 7
1 arm pushdowns- 10 KG x 10 per arm


Comments: Tried some wrist rolling for forearms and did some abs. Everything today was ok but i have a question regarding CGBP. When I failed on the 8th rep of my second set, i had a jolt of pain in the lower portion of my hamstring a little higher than my knee cap. It hurt during V-Ups during abs, so I am wondering if this is something to be worried about. Also kept DB Military light- felt a bit in my shoulder but again nothing too bad. Going to keep doing them light
Click to expand...

Nice work on db bench man you keep that going up and your bb bench will shoot up to 200 in no time. IMO not really sure about the cgbp hamstring pain...should be fine your hamstring just probably got shifted in a weird position
 
Tblock1 said:
Nice work on db bench man you keep that going up and your bb bench will shoot up to 200 in no time. IMO not really sure about the cgbp hamstring pain...should be fine your hamstring just probably got shifted in a weird position
Click to expand...

Thanks bro- i was thinking the same thing today about CGBP and Flat DB helping out my bench. It wasn't as hard as i thought it would be with the 55s... going to try to do the same with 60s next workout.


Also hoping the same regarding my hamstring and that it will be okay for deads tomorrow
 
Lower Body


Deadlift------ wasn't that hard, but my grip gave out
295x5- PR
295x4 (grip gave out on 5th)

Bulgarian Split Squat
25 lb DBs x 10 (per leg)- PR 3x10
25 lb DBs x 10
25 lb DBs x 10

Pullthroughs
176 x 15- PR 3x15
176 x 15
176 x 15

BB Lunges-- first time
85 x 10 (5 per leg)
85 x 10


Comments: Had to go cuz my friend had work- i HATE how my workouts are being cut short.. Deadlifts weren't hard and i could feel i had enough strength to probably hit even 4x5 (wanted 3x5).. My grip just gave out on me. I actually contemplated using straps for the first time, but i don't think that is going to happen. Maybe my grip was a bit shot from chins and chest supported rows from yesterday? not sure. Bulgarian split squats have been getting more challenging, pullthroughs were good (almost about to max out the machine), and BB lunges might be a regular exercise in my routine starting now
 
I have been doing farmers, but missed em last week. I think the grip might be because i did some back work the day before for my upper body day- not sure though. Couldn't lift today since i was out with the family but gonna hit upper body bench day tomorrow
 
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