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shredder
01-17-2004, 10:39 PM
well , it seems im always lifting on and off these days so now im trying to stay consistent. basicaly just started back around 2 weeks ago. I dont really have a set routine right now but im doing fine and all that.

was gonna do back today but didnt have time. but i did fool around with some bench earlier.

bench press-
120x6
185x1
195x1
200x1 - felt good enough for 205-210

2morow will be back and bis since today was suposed to be for that anyways.
ended the night with 9 or 10 beers , lol.

Saint Patrick
01-18-2004, 12:07 AM
Good luck w/ your training.

shredder
01-18-2004, 12:25 PM
st. patty- thanx

Back and bi's

barbell curls-
75x6
85x5
90x2
*Id like to curl 100 lbs for reps within the next few weeks, since ive never even curled that for one rep before.

dumbell row-
3 sets of 10 x 55 lbs

barbell row-
3 set of 10 x 100 lbs
*easier than i thought

alt dumbell curls-
2 sets of 8 x 30 lbs

Good workout overall.

shredder
01-20-2004, 08:19 PM
Chest/tris

bench press-
120x8
185x2
170x5
140x8

db incline-
1 set of 10 x 50 lbs
1 set of 8 x 50 lbs

db decline-
1 set of 10 x 50 lbs

close grip bench-
2 sets of 8 x 105 lbs

skulls-
2 sets of 10 x 55 lbs

bench dips-
25

Pretty crappy workout due to me being tired and working out on an empty stomach.
got my braces tighted and stuff today so i cant eat solid foods which pisses me off since ive been hungry , but i guess ill have to deal with it.

PizDoff
01-20-2004, 08:38 PM
Hard Work, Patience Dedication!!!!


Working out on an empty stomach? NONONONON!!!!
Braces suck....

shredder
01-20-2004, 08:46 PM
lol, yea bro i hear ya.
i wanted to eat somethin but there was nothing SOFT to eat and i was in a hury, so for the next 2 days or so im stuck with soft food. damn those orthodontists are evil.

Coke
01-21-2004, 06:26 PM
Nice!...you've got an all new journal, better be constant or else mang - :D ...seriously Best of luck bro!

shredder
01-22-2004, 05:20 PM
thanx cocoa, as long as im motivated there shouldnt be a problem staying consistent:)

shoulders and deadlifts

seated BTN military press-
3 sets of 5 x 85 lbs
2 sets of 5 x 75 lbs

upright rows-
2 sets of 8 x 65 lbs

deadlifts-
225x5
235x5
250x5
275x2.5
*REALLY suprised myself today with the deads. havent done them more than twice in the past 6 months and i was able to put up 275 for more than rep.

side laterals-
2 sets of 10 x 20 lbs
*these were suposed to be after upright rows but forgot, lol.


Well this was a good workout. On friday im gonna buy some weight gainer stuff that as about 900 callories and im gonna buy some chicken. So basically im going to try my best to bulk up about 10-25 lbs:D

shredder
02-07-2004, 01:23 PM
ok, so i finally bought that protien powder last night, lol.

heres todays workout

3 board bench press-
125x12 (warm up)
155x5
175x3
190x2
200x1
210x1 - paused to long so it was pretty hard, stopped here cause no spotter

flat bench-
185x3 - first to reps were fast, last rep slow and bad
170x5

over head db extension-
45x12
50x12
55x10
60x8
70x3- to heavy

upright rows-
60x10
70x8,8

db rows-
70x6,6
50x12

ez bar curl-
70x8

i was toasted by the end of the workout.

shredder
02-10-2004, 09:44 PM
2/10/04

Bench press-
125x8(warm up)
175x5
180x4 - kinda hard, probably due to weak sholders

seated military press-
80x5
3x5@90 - up to 95 or 100 next time

skulls-
3x6@70 - up to 75 or 80 next

db rows-
3x6@70

ez bar curl-
70x6 - i was burnt by the time this came


Shooting for 3500-4000 cals by the end of the night.

shredder
02-13-2004, 09:49 AM
2 days ago did some squats(3x3@155) and powercleans(125x4)

anyways on to todays workout.

2/13/04

3 board bench -
125x10(warm up)
155x4
175x2
195x1
215x1 - PR
220x1 - PR
225x1!!!! - 15 lbs PR from last saterdays 210! **** yea!

flat bench-
185x4 - was planning for 5 or 6 , but i was tired from the bored presses

incline elbows out ext. -
25'sx10
2x10@30's - pretty easy . suprised me.

over head db ext -
55x10
60x10

bent barbell row-
125x6
135x6
145x6

Then i did 1 set of db curls and front raises with the 30 lb db's.

awsome workout.
last night i got in 4300 calories!
im going for 3500-4000+ today too.

rookiebldr
02-13-2004, 12:36 PM
Nice benching, great PR. :)

shredder
02-14-2004, 01:58 PM
thanx bro

2/14/04

Deadlifts-
125x8
175x3 (both sets warmups)
205x2
225x2
275x2 - pretty easy
300x1.5! - was just going to try 295 for a single but said screw it decided for 300, and almost got 2!
275x1
225x5 - quick

SLDL-
2x6@175 - i was burnt from the deads

hammer curls-
30'sx8
40'sx5

Sweet workout. hopefully next week ill be able to dead 300 for a few more reps.

time to go down a 900+ calories shake:D

Allenronm
02-14-2004, 02:39 PM
good luck and feel free to check out my unupdated journal :)

shredder
02-15-2004, 07:59 PM
2/15/04 - extra workout

timed Db press 30s for about 3 mins , mightve been more tho

diamond pushups 2x12

ab wheel 1x12

that is all.

shredder
02-18-2004, 10:05 PM
Well past few days have been busy.
Monday i worked all day with my dad doing construction, and i was planning to workout yesterday but ended up working all day again and didnt get home till 8, and i was beat by then.

Worked out tonight tho! on an empty stomach and damn tired tho :rolleyes:

This workout kinda sucked and everything seemed hard and slow but here it is.

2/18/04

bench press-
180x5 - damn this was hard and slow

seated military press-
90x5
95x5
80x5(behing the neck)
90xalmost 4 (same as above) - gotta strengthen the shoulders now, my tris are strong so these suckers gotta catch up

Dips-
bwx10
20x10
40x6 - nice
bwx10

This was all i got home and late and was short on time cause i had other **** to do.
Finally set up my homemade dip bar, constructed it out of wood and it works great, this is my first time doing dips in 1.5 yrs and i was suprised i could bust out reps with extra 40 lbs.

shredder
02-19-2004, 10:00 PM
since i didnt do any back work yesterday i made up for it tonight.

3 sets of barbell rows with 130

then decided to fool around with some bench

bench-
125x8
185x1-fast
200x2! - woo hoo almost tied my 205x2 pr, probably couldve had a 3rd rep but no spotter.

im happy with this.

shredder
02-21-2004, 12:11 PM
2/21/04

2 board bench-
125x10(warm up)
155x5
175x2
195x1 - fast
205x1 - fast
215x1 - pretty fast
220x1 - slowed but ok, didnt go any farther cause i had no spotter. next time going for 230+ lbs.

Flat bench-
185x5!! - rep PR

Dips-
+25 x 6
+50 x 5
+60 x 5!
+70 x 5 PR!!!! - this set was hard as hell, especialy the last rep but i was definitly suprised and pleased with this.

elbows out ext-
30x8
35x5 - PR

hammer curls -
35x10

flat bench for high reps-
125x20 - did this right after the hammer curls

AWSOME workout, all the weights felt strong and everything.

shredder
02-22-2004, 08:11 PM
2/22/04

Deadlift-
125x10
205x2
225x2
300x3! - quick reps but lockout was a little tough. next week im gonna deadlift with the bar 6 inches off the floor, planning too use 315 for reps if im feeling good.
255x3 - these flew off the floor to lockout nicely

Bent row-
125x6
135x10

ez bar curl-
3x10@55 - pretty easy

pretty good workout. went in not really in the mood to lift but caught myself offgaurd with the deadlifts.

Mademan118
02-22-2004, 11:05 PM
good job man. keep it up! Do you prefer DB bench or BB Bench? Check out my journal also if you like!

shredder
02-25-2004, 08:57 PM
mademan118 - thanx bro. i acually like using barbell bench more than db bench but probably cause i feel i can use more weight. but db;s do give my chest a good workout too.
----------------

Well this morning i 2 sets of 225x5 assisted bench press with a buddy of mine which was a stupid idea because by the time my workout came tonight my chest was already pretty damn sore. but o well heres my crap workout for tonight.

2/25/04

Flat bench-
125x8(warmup)
205x1 - slow
185x5 - slooow and hard

Seated military press-
95x5
100x5 - going to do these standing next time cause its unconfortable doing them seated

Dips-
50x6
bwx12

x-chest extensions-
25x12
30x8

ez bar curls-
2x10@60

close grip bent rows-
125x8
125x10

paused bench(2 sec pause,10-20 sec rest between sets)-
125x3
135x3
155x3
170x3
125x3

well thats all for the crap workout. wish my chest hadnt been sore, i feel like i wouldve been able lift more.

Allenronm
02-27-2004, 12:05 PM
yo, how's it goin?

Alke
02-27-2004, 03:13 PM
hey shredder, ust noticed you posting workouts again,

so you do two different types of rows, close grip and wide grip?

shredder
02-28-2004, 05:31 PM
allenronm- hows it goin bro?

Kenn- hows it goin man? Yea sometimes when im doin barbell rows ill vary the grips, like close ,medium and wide.
Thanx for posting man.
--------------------

2/28/04

2 board bench -
125x8
185x1
205x1
225x1! PR
230xmiss- came a few inches off the board and halted.

Flat bench-
190x5!!! - PR, these were pretty fast
185x4

Dips-
+80x4! pr - wouldve done more but the right side of my dip bar got all wobbly so i gotta fix it.
bwx10

skulls-
70x6
80x5

bent rows-
3x10@125

2 sets of hammercurls

Good workout overall. the past 2 days i couldnt go online because my phone line was jacked up but it just got fixed today, finally!
This morning i bought some Creatine for like 20 bucks, so the next few days ill be 'loading' as it says on the directions.
I was working out with a buddy of mine today also and during the workout he wanted to do some deadlifts so i said, ok. well he tried 280 and missed and i decided to give 315 a ride and damn it flew up quick so hopefully 2morows deadlift day will go well.

shredder
02-29-2004, 09:28 PM
2/29/04

deadlifts w/ weight 4.5 inches above ground-
125x8
205x3
315x4!!
330x1!! - grip started to slip at the top

SLDL -
175x8

2 sets of db curls.

Not to bad of a workout considering i got ****faced last night.

shredder
03-02-2004, 09:38 PM
3/2/04

Went to the nutrition store before my workout to buy some 'speed stack' but they were all out so i bought some other enegery drink. It has caffien and some other junk in it buuuuuut unfortunitly it really didnt do jack squat for me. damn. Came into the workout a little sore in the sholders,tris and traps but workout went alright , anyways ...

Flat bench-
125x8
205x1
210x1 - kinda slow
190x3
190x4 - was going for just 2 sets of 3 with 190 but the 3rd rep felt good so i went for 4

standing military press-
100x5/5/5 - up to 105 next time

lying x-chest db ext-
30x8
30x6
25x12
25x15 - got a goood burn in my triceps from these
*2 of the sets were supersetted with cg bench 125x3 paused, no sets to failure

EZ bar curls-
2x10@65 - up to 70 next time

bent bb rows-
130x8 (close grip)
130x8 (medium grip)
130x8 (wide)
* 3 sets of 10 next time

"speed" bench-
125x20 - last rep was a real whore to lockout.

Overall good workout , the gunz were mega pumped at the end.
took some creatine aftert teh workout.

Alke
03-04-2004, 11:24 AM
red bull is a good thing to drink pre-workout of heavy lifts for me.

I found I cant lift as much the week after speed work, but then I come back stronger the second week of lifting. not sure what the reason is, maybe cause stresses the muscle different on speed work.

looks like your almost back in full swing!

shredder
03-05-2004, 10:48 PM
thanx kenn

Ya know, ive never acualy drank a full can of red bull before, ive only had a sip or 2 of it. Most of those enegry soda type drinks dont do much, but the speed stack kinda gave my workout a good kick too it, probably cause it had ephedrine in it:D

HEAVY UPPER BODY TOMOROW!!

shredder
03-06-2004, 12:40 PM
I bought some Speed stack this morning, its now ephedra free, but suprisingly enough it gave me some energy.

3/6/04

1 board bench -
125x8
145x4
185x1
205x1
215x1
220x1 -woohoo, didnt go any higher tho cause i had no spotter, 225-230 is going down next time!

flat bench-
195x5!!!! - PR
185x5 - nice and quick, except last rep

standing military press -
110x3.5- PR just wanted to see how many times i could get 110

dips-
+50x10/6
bwx15
*did go real heavy cause i still need to fix the dip bar

french press-
2x10@45

barbell rows-
130x10(close grip)
130x10(medium)
130x10(wide)

Great workout! made some PR and sweated like a pig too.

shredder
03-09-2004, 10:48 PM
well didnt get to do my deadlift workout on sunday cause i got waaaaay to busy so i didnt it monday but it sucked ass 315x2 felt hard and 335 wouldnt budge so i got pissed and said **** it. probably wasnt the best day to do it since i was tired and hungover lol.

but i did a set of 45 lbs alt dumbell curls for 10 reps which is a major PR. lol.
I got like 2 back pics in the membors pics section, not that great but i posted them anyways.

Tomorow upper body.

shredder
03-11-2004, 08:49 PM
did a sub par upper body yesterday . not really worth posting cause i was so tired and hungover lol. Enough of that for now.

I found a great nutrition store. they still have ephedra products, so i bought something called UNIVERSAL RAGE , it has all that good stuff in it.
As soon as i get some money this weekend im going to go buy some protein powder, pure ephedra and maybe some more rage.

shredder
03-13-2004, 12:19 PM
tri;s and chest were still a little sore today but o well.

3/13/04

2 board bench-
125x8
145x4
185x2
205x1
215x1
225x1 PR!
230x miss - no spotter so i had to dumb the plates to the side
200x2.5 - no board, was burnt from the 230 miss and had to dumb plates again lol

incline bench-
125x5
145x5
160x4
125x10
*havent done inclines in a looong time

dips-
bwx8
+70x6
bw x 10

bent rows-
3x10@135

gonna fix the dip bar and do more dips later on.

shredder
03-15-2004, 09:30 PM
flat bench -
125x4
205x2
2x5@185 - gonna try for 7-8 reps next time

behind the neck press-
65x10/10/8 - endurance isnt to great, think ill work on it, try for 3x10 next time

incline press-
135x6/6

alt. db curl supersetted w/ dips-
40s x 8 / 18dips
40s x 7 or 8 / 12dips- slow and deep

bent row-
135x10 close
135x10 medium
135x8 wide

came in tired, left even more tired. gonna sleep like a bear tonight.

shredder
03-18-2004, 08:37 PM
Decided to start a little HST ,yesterday was the first day of the 15's.

heres yesterdays workout

squats- 95x10 (havent done these in a while)
bench press- 2x15@110
behind neck press- 40x15
lateral raise- 10's x 15
flys- 20s x 15
db curls- 20s x 15
dips- 2x15
upright rows- 40x10
skulls- 2x15@35
WG overhand pullups- 8
bent rows- 2x15@85
2 sets of abs

good workout overall. weights are light but after hitting 10 reps it gets hard guess i just gotta get used to it.

shredder
03-19-2004, 06:51 PM
Took 17mgs of ephedra about 30mins before workout.

3/19/04

squats- 95x15 (felt good)
flat bench- 2x15@115
behind neck press- 45x15
lateral raise- 12's x 15
butterflys- 22's x 15
db curls- 2x15 w/ 22's
dips- 2x15 w/ 10lbs
upright rows- 45x15
skulls- 40x15
WG overhand pullups- 10
bent rows- 2x15@90
ab wheel 2x10

weights felt good and endurance seemed better today.

Alke
03-19-2004, 07:12 PM
that hst looks intense man, yeah 10 reps is a long journey.

I would get that protein powder asap bro, I use to only take in @250 grams of protein, but since I upped it to @400 I seem to be gaining mass better in all the right places

shredder
03-19-2004, 09:07 PM
thanx man. yea its not so much that the weights are heavy but once u get into the higher reps its pretty tough.

i just got some money last night so ill probably be picking up some protien powder soon.
thanx for dropping by bro.

shredder
04-07-2004, 07:58 PM
Havent worked out as much lately but strength hasnt dropped down to much.

shoulders/triceps/biceps

behind the neck press-
90x5
75x10

side lateral raises-
25x5
20x10

skulls-
80x6-didnt expect this many reps, this was supposed to be a heavy set of 2-4 reps
90xmiss- nope, next time
70x10/8

single overhead db ext-
25x5 - triceps done

ezbar curls-
80x6 - same as skulls, this was supposed to be heavy **** but i suprised myself, up to 90lbs next time
65x8

concentratoin curls-
2x8@25's

Nice workout, took the split from the wbb #1 routine, so it shold be pretty similiar.

shredder
04-18-2004, 03:03 PM
triceps/back

cg bench -
125x5
135x5
145x4
135x5
140x5
*really fixed my form on these, elbows in, push in a straight line. much harder now

1 arm over head db ext-
2x10@25

dips-
2x10

bent rows with ez bar-
5x5 @ 110

db rows-
2x10@ 50

pullups(palms facing away)-
2 sets

BigNic
04-18-2004, 05:09 PM
hey man i had to drop a line bc me and you have the exact same birthday..thas wild

shredder
04-18-2004, 05:38 PM
lol, right on bro, thats pretty cool.

shredder
04-19-2004, 05:29 PM
4/19
Chest/Bis

flat bench-
5x5 @ 150
*havent benched much in the past 2 weeks but this was still light, up 5lbs next time.

db incline-
2x12@ 50's

db flys-
2x8@ 30's

barbell curl-
5x5 @ 50
*up 5 lbs next time this was cake

concentration curl-
2x10 @ 25's

hammer curl-
30's x 6

ReturnedFire
04-19-2004, 09:27 PM
dude you're a beast. :thumbup:

keep up the good work. are you still around 135?

shredder
04-20-2004, 06:19 PM
thanks alot man. weight is probably around 135 maybe a little more, but i had stopped lifting for a few weeks so who knows.

4/20
legs

squats-
100x5
100x5
120x5
135x5 - tough
115x5
*all sets were good. been a looong time since ive done any squats so just easing into it. one thing i know tho is the strength will climb back up quick on these so once i get strong enough il start 5x5 on these.

Front squats-
60x10
80x6

done.

BigNic
04-20-2004, 07:24 PM
do u like 5x5 methods for bench...im moving into a more powerlifting based routine and on my max effort bench day im going to go with a 5x5 for a few weeks b4 i go to triples and singles. Did you aslso just start them?

shredder
04-20-2004, 08:32 PM
well acualy i just started the 5x5 , but waht i did felt good. when u do 5x5 your suposed to start like 15-20 lbs less than what u can usualy rep with and go up from there. all about progression.
I say go for it man, ive never heard anything bad about it , everybody i hear about thats tried it loves it.

BigNic
04-20-2004, 08:40 PM
ya i started my last chest day and went 205 for all 5 reps but i feel likei ll have 215 for it net time easy. It felt real good tho, ive been experimenting with my rep schemes so im definetly going lower reps now. What are your goals

shredder
04-20-2004, 09:07 PM
yeah i saw all those sets u did with 205, that was pretty damn good. bump it up to 215 for sure next time.
my goals would be try and consisten and bench 225 for reps and squat 245 for reps.

BigNic
04-20-2004, 09:37 PM
good **** man..i think were about in the same boat then..i used to be all obsessed with wanting to gain weight but im starting to be a lot more concerned with strength. Of course any extra mass will be nice. lol

shredder
04-21-2004, 03:58 PM
The past few weeks when i wasnt really lifting much except maybe 1 time a week i did a helped a frend a few days a week for about 2 weeks helping him transfer his stuff from one storage to another. There was ALOT of stuff we moved and it was quite the work out.
Well my diet below par for sure and so was my sleep but if anything i noticed my foreams/sholders/traps had thickened up a bit, im pretty sure this is from all the lifting and carrying i had to do.
So today i figured id try some 'strongman' type of thing ,almost similar to how i carried boxes ,couches and **** like that all day.
I have this old clothes hamper thing thats about almost 3 ft tall maybe half full of junk so i decided id fill it with weights and carry it across the yard and stuff.
ok so heres the first type of thing i did, (i list weights and stuff after im done explaining it all). Lets call it BOX CARRY . First thing was id pick it up carry it across the yard and set it on a 4' tall trash can , then id rest a few sec then carry it back. thats one lap. one lap would be about 90-100'. the box itself without the weights was probably around 20lbs maybe more.
second exersize ,well call BOX LOAD was setting the "box" i carry on the ground about 10 ft away from the trash can and pick it up from the ground and carry it to the trash can and lift it on top of it then carry it back.
those are the 2 things i did, heres the weights.

"box"carry-
60lbs + box - 4 laps
75lbs + box - 3 laps
95lbs + box - 3 laps
115lbs + box - 2 laps - really tore up my grip

'box' load
115lbs - 2 sets
135lbs - couldnt do it
125lbs - 1 set

last i did a grip exersize , i put my 50 lbs in my backpack and hang off the pullups bar for however long i can.
the bar for pullups is in the back yard and its a really damn thick bar so that made it much harder.

set 1- palms facing away - 10 seconds
rest 10sec
set 2- palms facing - 12 sec
rest 10 sec
set 3- neutral (1 palm facing, 1 palm facing away) 8 sec

THats all i did and my grip was pretty beat.
i sweated alot too.
i thought it was fun and ill probably do it again next week or somethin:D

Alke
04-21-2004, 04:43 PM
heh, now thats old school :)

shredder
04-22-2004, 10:58 AM
haha yea but it was fun. sore legs and forearms today, biceps a litle too.

4/22
shoulders and traps

standing behind the neck press-
5x5 @ 70
*up 5 lbs next week

upright rows-
70x10
75x8 + 2 cheat reps
drop straight to 60x6 + 4 cheat reps
*side delts were fried , grip was getting torn too

db side raises-
20x8
20x6

Shrugs
145x10
185x5 drop to 165x4 drop to 145x5 drop to 125x8
*traps were done, grip was totaly shot

shredder
09-22-2004, 07:17 PM
OOOOOK so its been awhile but im back. havent lifted much the whole summer cause i was busy working and moving around but i moved in with my dad , about 60 miles away from where i was previously living and im still in the process of getting my stuff over here ,my bench and 50 lb plates still need to be moved here.
Just got this computer hooked up online last night which is kool.
Right now im doing construction work,carpentry to be exact, so i made a low volume 3 day a week routine to use, its very similiar to WBB 1 routine acualy.This is my 2nd week getting back into the groove of lifting.
at the moment all i have is dumbells and an ez bar with a buncha plates around so hopefully ill be getting my bench soon.

todays workout 9/22
chest/tri's/bi's

dumbell floor press:
55x8
60x10 - heaviest i could make the dumbells go right now

db flys:
30x8
30x8

pushups:
10

ezbar skulls:
65x8
65x8

overhead db ext :
50x8
55x8

ez curls:
60x8
70x6

hammer curls:
30x8
30x8

thats it. time for a protien shake.

BigNic
09-22-2004, 07:26 PM
good workout bro

shredder
10-11-2004, 09:14 PM
been busy the past 2 weeks but ive gotten a few workouts in. just got a bench here too. heres todays workout i did.

flat bench -
140x3
150x3
160x3
170x2
165x3

closegrip-
125x3
135x3
140x3
140x3
135x3

barbell rows-
2x6@125
125x6 underhand
130x6 underhand - these were kinda kool

decline(paused)
125x8
135x6

barbell shrugs
135x10
2x10@150

that is all. first time doing barbell bench in awhile , not to shabby overall tho.

shredder
10-11-2004, 09:17 PM
Oh heres a shoulder workout from last week:

pushpress-
80x5
95x5
100x5
105x5
115x3 or 4

EZbar front raises-
35x8
40x8
*first time ever doing these

dbell side raises-
4x10@15 lbs

great workout, shoulders were pumped big time.

shredder
10-13-2004, 02:46 PM
10/13 Shoulders

im at my moms right now and all i have is bench, 2 barbells, 2 50lb plates, and some 10s,5s,2.5s, and 1 1/4's . so i had to make the best of my workout with this.

pushpress-
50x6 warmup
90x5
100x5
105x5
105x4 - yikes this was tough
95x5

barbell front raise-
30x8
35x8
45x2 --> 40x3 = total of 5 reps
* on set 3, i figured 45 was to heavy after the 2nd rep so i dropped to 40 lbs and did 3 more reps

side raises-
15x10
17.5lbs x 8
*ok since i had no dumbells i just put the weight invidualy in 2 platic bags and held one with each hand and did them liek that LOL. unfortunatly it was a pain in the ass and so i had to cut it down a set.

rear raises-
12.5lbs x 6
*same deal here except had to cut it down 2 sets.

barbell shrugs-
125x10
175x8
175x6 + 2 cheated

not to bad but i wish i had my dumbells here. sh*t.

BigNic
10-13-2004, 04:58 PM
how much does your barbell weigh?

shredder
10-13-2004, 08:43 PM
well one barbell weighs 15 lbs, and the other one weighs 10 lbs. today i used the 10 lb one. all i have is a standard weight set at the moment.

BigNic
10-13-2004, 08:48 PM
i didnt even know they made them that light. Good workout btw

shredder
10-13-2004, 08:51 PM
thanx bro. lol yea theyre pretty light, but they get the job done :)

shredder
10-20-2004, 01:37 PM
Heres yesterdays workout, didnt have time to post it last night...

10/19

bought a big ass thing of 'cytogainer' this morning then worked out.
heres my workout...

flat bench-
135x5
145x5
155x5
155x5
155x4

1 board-
165x3
150x3 paused
150x3 paused
170x1
180x1 sloooow
*are board presses suposed to be paused?

decline bench-
125x6
145x5
160x4

incline closegrip-
95x6
105x6
105x6
*these were kinda tough

thats it. worked out this morning so i was kinda tired. was gonna do som shrugs and curls but i was to tired. Shoulders later today. I have a good feeling my muscle memory is gonna kick in quick this time around.

shredder
10-21-2004, 12:09 PM
10/21 shoulders

pushpress-
65x12 warmup
5x5 @ 100 lbs - to easy
*next week going for 5x5 w/ 110

barbell front raise-
35x8
40x8

upright row(wide grip)-
50x10
60x9
60x7
*figured out the correct way to hit my side delts with these and damn they really blasted my sholders. felt good tho.

thats it, gonna do a drop set or 2 of barbel curls tonight.

ryuage
10-21-2004, 03:50 PM
nice going shredder, so what'd you do to isolate your side delts more with the upright rows?

BigNic
10-21-2004, 04:06 PM
what kinda grip are you using on your uprights. Ive tried wide, close, and medium and all of em just hurt me.

shredder
10-21-2004, 09:59 PM
hey guys, ill try and explain this the best i can,but we warned im not good at explaining stuff .I had my hands around 10 inches apart and when i raised my arms my upper arms raised up the same way as if i was doing dumbell side raises,so basicaly my elbows were way out and my lower arms held the bar as usual. If u have bad wrist this would be a bit difficult cause ur wrist bends a bit. sorry if this makes no sence haha.

BIG C
10-21-2004, 10:34 PM
what kinda grip are you using on your uprights. Ive tried wide, close, and medium and all of em just hurt me.

I have never liked them either.

BIG C
10-21-2004, 10:34 PM
Good job on those push presses! :thumbup:

I like your avatar! LOL

shredder
10-24-2004, 08:46 PM
Thanks you guys.

yesterdays workout 10/23

flat bench-
125x4
140x3
160x3
170x3 - **** this felt heavy, not sure why, probably cause my crappy diet. but it felt like my triceps were weak and i wasnt weak off the bottom so i got pissed and did some 3 board presses...
165x3 - did this after the 3 board sets

3 board-
150x5
170x2
185x2
190x2 - this was tough

paused bench-
135x5
145x4
*1-2 sec pause

JM press-
50x10
65x10
70x10
80x8?
95x5
*only done these a few times, but i worked on my form so that when i did em i only felt it in my triceps and they worked well.

pullovers-
60x10
60x10

Decent workout. I think my triceps my be a new weakpoint for me, like arund the 2-3board area so im gonna work on my triceps a little more.
Was supposed to decline cg presses but i did jm presses instead because i wanted to try them so ill probably put the decline cg presses in mondays workout. Going to do some drop sets of barbell curls tonight.

edit:forgot to add the paused benches

BIG C
10-24-2004, 09:36 PM
Great workout Bro! Way to destroy chest!!

shredder
10-25-2004, 01:48 PM
thanx man
------------------

10/25

flat bench-
125x5
145x4
170x3 - damn this was tough again and now i know why. Gotta start working my triceps more and my lats. so ill keep that in mind...

2 board-
145x5
170x3
185x2
190x1 - wasnt to hard, but didnt go any higher because i had no spotter

decline bench-
155x5 - i think the decline presses are helping my chest grow out a lot lately.
*lowered volume.

decline closegrip-
125x5
135x5 - these felt ok

barbell pullover and press-
70x3 - oops to heavy lol
65x6
55x8 - major lat pump from these sets,reminded me why i like these so much. my best is 95x8.plan to get 115x10 in the future.

barbell skulls-
60x6
65x6 - going to start these again because theyre the one triceps exersize that add lots of strength/size to my arms. up to 70-75 lbs next time

barbell rows-
100x10 closegrip
100x10 wide grip
*good sets

good workout. figured out some weakpoints i need to workout so ill do that. Also lowered the volume a little. shoulders tomorow and going to add a light leg day as well this week.

BigNic
10-25-2004, 02:13 PM
why are you doing 2 bench days in 3 days? What is your split like?

BigNic
10-25-2004, 02:13 PM
and your right, oly bar skulls own

shredder
10-25-2004, 03:01 PM
so true about the skulls ,they do own
Acualy its 2 bench days a week, monday and friday but last week i got off to a late start and did first bench day on tues, shoulders on thurs 2nd bench day on saterday so im just getting it back on track. next bench day wont be till friday.

BIG C
10-25-2004, 03:34 PM
Nice chest session!

shredder
10-27-2004, 12:34 PM
10/27 shoulders

standing military press-
55x10
85x5
90x5
95x5
95x4 - gotta get used to these

barbell front raise-
35x8
40x10 - good set,last rep was hard as hell

wide grip upright row-
60x8
70x6

probably an extra little workout tonight. time to go eat.


NOTE TO SELF :
1)buy potatoes,oatmeal,yogurt and milk at grocery store.
2) bench dips,pullups,shrugs

shredder
10-28-2004, 07:45 PM
10/28 short light leg workout

squats-
125x3
145x5 - suprised i could even do this. havent done squats since june and usualy after squatting from such a long layoff i can barely rep 125 for a few
*did these feet a little closer than sholder width apart and it feels alot better than wide stance.

calve raises-
185x12

thats it. Personaly im not a big squatter or a big fan of traning legs but i figured a couple sets of legs a week is better than nothing.

shredder
10-29-2004, 12:31 PM
10/29

flat bench-
125x5
145x2
165x1 (all warm ups so far)
175x1
185x2! - good set, strength is coming back
160x5
160x8 - almost didnt get that last rep
*good sets , front delts were still a bit sore and triceps were as well,i think if i was fresh i mightve been good for a triple with 185

3 board-
145x3
175x1
195x1 - suposed to be 190 but when i took the weights off i found it i accidently put 195. it was tough tho cause my tri's were a bit fatigued
185x3

bench dips-
bwx8
+50lbs x 10
*stopped here cause my front delts were sore so when i went down for each rep it kinda hurt

barbell tri ext(seated)-
35x12
55x8
55x8

closegrip bench-
140x4
125x5

thickbar pullups-
3x6 @ bodyweight

I think in 5 or 6 weeks ill be able to hit a new PR on bench.

ryuage
10-30-2004, 08:37 AM
good workout shredder.

BIG C
10-30-2004, 10:14 AM
Good bench session Bro!

shredder
10-30-2004, 03:46 PM
thanks u guys!
------------------------------

10/30 Grip work

barbell curls-
2x6 w/ 70 lbs - this was kinda like a warm up for my hands i guess

static holds(barbell double overhand grip)-
125lbs - 0:40 - easy
180lbs - 0:30 - right on the money, the goal was only 30 sec
205lbs - 0:23 - tough. going for 30 sec next time
*did some shrugs with the last set while i was doing the timed holds

plate pinches-
two 10s - 0:21 (R) , 0:27 (L) - much better this time around,i guess when i hit 1 minute i can try 3 10s.

plier holds-
25lbs - 0:40 - easy
45lbs - 0:30 - not to bad

Grip improved some already. Waiting for some money to get my CoC grippers.

shredder
11-01-2004, 11:49 AM
11/1

flat bench-
125x5
145x2 (warmups)
185x1
190x1
170x6
175x3
*flat back and almost no leg drive on the last 2 sets

decline bench-
165x5

barbell pullover and press-
55x6
65x6
90xmiss - just thought id try
75x4
*lats were pumped up like crazy

barbell skulls-
70x5
80x1 - to heavy
70x5 - figured out this was a perfect weight to use for now

barbell rows-
120x8 - closegrip
120x8 - medium grip
140x4 - medium

barbell shrugs-
140x12

shredder
11-02-2004, 12:42 PM
11/2 Grip Work

barbell wrist curls SS w/ reverse curls-
45x20 / 45x10

wrist curls SS w/ behind the back wrist curls-
40x20 / 40x12
* OMG forearms were so pumped they felt like they were going to burst. both sets felt great

static holds (barbell dbl overhand)-
125lbs - 0:20 - warmup
185lbs - 0:15 - pretty easy
210lbs - 0:20 - tough, but not to failure

plate pinches-
two 10's - 0:36 (R) , 0:40 (L)
two 10's - 0:45 (R) , 0:59 (L)
*w00t! pinches are getting way stronger and im getting closer to three 10's for sure.

plier holds-
20lbs - 0:20 - warmup
50lbs - 0:20 (R), 0:20 (L) - ouch hurt like hell but worked good

thats it.

ryuage
11-02-2004, 04:32 PM
great passed couple workouts, keep hitting those forearms :)

shredder
11-02-2004, 07:50 PM
Thanx bro, forearms were toasted today.

on a side note, i ordered some Captains of Crush #1 grippers earlier, so i cant wait till they get here!

BIG C
11-02-2004, 10:35 PM
Nice job on Grip work Bro!

Last chest/ tri session looks good!

shredder
11-03-2004, 11:39 AM
Thanks BIG C, i had an even better shoulder workout today.
-----------------------------------------------------------

11/3 Shoulders and Bi's

military press-
45x10 (warmup)
95x5
100x5
115x2.5 + 2 pushpresses! - sweet! already able to bang out reps with 115, the goal will be 115x5 wihtin the next few weeks.
75x10 - good burn
75x5 > 70x3 > 50x5 - this dropset finished off my sholders big time. tore them the **** up.

barbell front raise-
50x5 - shoulders were so burnt already lol

upright row-
50x10
65x10

barbell shrugs-
125x10
145x10
145x10

barbell curls-
50x5
55x5
65x5
65x5
*all sets were easy,going up in weight next time

Total workout time: 35 mins

shredder
11-05-2004, 07:58 PM
11/5

flat bench-
125x3 warm up
185x4 - last rep was a bit sketchy but oh well at least i completed it
175x4

seated french presses-
50x8
60x8

cg bench-
145x5

wrist curls-
2x8@ 60lbs

Wasnt feeling very good today or yesterday so i kept the workout short,but strength was decent considering that.
Also i got my CoC#1 grippers today i cant close it completely but almost,1/4". I think ill be able to close it within 2 weeks or less.

ryuage
11-06-2004, 05:58 AM
i need to purchase me some coc grippers... i always say I will then end up not.

shredder
11-06-2004, 01:12 PM
You shold do it man, these things high quality compared to the sporting good store ones. Plus they're like 3x stronger.
---------------------------------------------------

11/6 Grip work

CoC#1-
4 attemps
1 negative

wrist curl SS w/reverse curl-
50x12 / 50x10

static hold (dbl overhand barbell)-
120lbs - 0:20 - warmup
215lbs - 0:25 - not failure

plate pinches-
three 10s - 0:07 (R) 0:02 (L) - w00t! finaly got 3 10s. left hand to slippery.need chalk.
two 10s - 0:30 (R) 0:30 (L) - easy
two 10s & one 5 - 0:08 (R) 0:09 (L) - weird but ill keep at it for awhile.

thats it.

shredder
11-08-2004, 09:47 PM
11/8

flat bench-
125x6
185x1
205x1 - hit sticking point in the middle
185x3 - hit sticking point last rep,decided to work my triceps more

closegrip bench-
145x3
150x3
160x2
170x1 - tough

3 board-
185x2
195x2

pullovers-
65x6
80x4

barbell skulls-
75x5
75x5

Not a good workout,wasnt really feeling it tonight.

BIG C
11-08-2004, 10:47 PM
Not a good workout,wasnt really feeling it tonight.

I have had the same feeling on certain days. Stress, rest, and diet play a big role in it, at least for me.

You still pulled off a Nice workout Bro!

shredder
11-10-2004, 10:20 PM
thanks man.
-------------------------

11/10 Shoulders

military press-
55x10
95x5
110x3
80x10
(dropset)90x5/85x5/75x4/55x5- ouch this felt so good lol

Shrugs-
120x10
150x10
150x10

Thats it. Front delts were a little sore from mondays workout still.

ryuage
11-11-2004, 02:13 AM
nice session shredder, shoulders must be spent after the dropset.

shredder
11-12-2004, 03:43 PM
yesterday 11/11

squats(narrow stance)-
120x3
140x3
160x3
180x2

All i had to for. Not to bad though.

-----------------------------------------

11/12

3 board -
120x6 (warmup)
180x2
200x1
210x2
215x1 - pretty easy

flat bench-
185x4 - way less arch or leg drive here than last time
3x10@125 (feet on bench,no arch) - miscounted,this was suposed to be 130
170x3 (feet on bench,no arch) - tough

closegrip-
140x5
160x3

reverse curl-
2x10@50

wrist curl-
2x10@60

ryuage
11-13-2004, 04:45 AM
great session shredder, how narrow of a stance you using?

shredder
11-15-2004, 08:30 PM
ummm probably about 11-13 inches apart.
-----------------------------------------------

11/15

bench press-
120x6
185x3 - barly any arch
3x10@130(feet up on bench,no arch) - easy ,up to 135 next

closegrip-
120x9
120x6

skullcrushers SS w/ barbel curls
55x10/55x10
55x10/55x10
*both easy

thats aboiut it. Im gonna try going higher on the reps on everything for a awhile to just cause i havent in so long,also going to try some more supersetts. Diet this weekend was HORRIBLE,ate like 2 or 3 times on saterdays, and not much on sunday ,but oh well.
Going to do some grip work later tonight.

shredder
11-15-2004, 10:41 PM
11/15 Grip

COC#1-
3 attemps - almost closed,about 2 pennies width left,maybe a little less
2 negatives
* did this earlier in the day

then at night......

static holds (barbell dbl overhand)-
120lbs - 0:20 - warmup
185lbs - 0:15 - easy
220lbs - 0:25 - almost failure but its all the weight i have for now:)so i wanna eventualy work up too 1 or 2 mins wiht it

plate pinch-
two 10s - 0:40 0:33 (L) - not failure, but close with the left hand
* i need some ****in chalk for these cause the plates are slippery!

wrist curls-
70x8
70x8

reverse curl-
55x10 - pretty sure this is a PR,kinda tough but felt good.

I bought a cheap store gripper earlier so i could do strap holds. I did some holds with 1 1/4lbs and 2.5lbs for 15 sec each,both easy,need to make a strap though.

shredder
11-17-2004, 11:51 AM
11/17 shoulders

military press-
80x10
85x10 - almost didnt get the last rep
75x8 - ahhh higher reps killing me

behind the neck press-
55x10
55x10 - light, but felt real good

front raise-
35x10

upright row-
3 X 12 @ 55

shrugs-
2 X 10 @ 160

Very tired by the end of this workout. Im not used to going over 6 reps ,so 10 reps is killer ,itll take a few weeks to get used to the higher reps because right now they get me so tired. I like it though,its a good change finally.

ryuage
11-17-2004, 12:57 PM
moving to higher reps will do that to ya... keep at it. Great session shredder.

shredder
11-19-2004, 11:42 AM
thanks man
-------------------------------------------------

11/19

bench press-
120x8
120x8 - good warmup because it was cold out!
160x3
190x3 - no arch:)
3x10 @ 135(feet on bench,no arch) - up 5 lbs next time

decline bench supersetted w / barbell row-
125x10 / 125x10
125x10 / 125x8
125x10 / 125x8
*all pretty easy

closegrip decline-
110x10
110x10
110x8 - these really tore up my tris,especialy the last set

reverse curls-
3x10 @ 50 - wow forearms were jacked

wrist curls-
3x8 @ 70

ryuage
11-21-2004, 04:51 AM
great workout shredder... I did close grip decline before and I liked.. with an ez curl bar, now that I think of it... I dont know why I stopped.

shredder
11-21-2004, 02:18 PM
thanks man, the closegrip declines feel sort of like doing dips,really works the triceps good too.
----------------------------------------

11/21 CoC/crush day

#1-
attempt
negative- 20 sec
attempt
negative - 10 sec
attempt + negative
*im haveing trouble closeing the very last few cm's

strap holds w/ cheap gripper-
2.5lbs - 0:10 - way easy
7.5lbs - 0:15 - pretty easy
11.5lbs - 0:12 - not failure, but pretty tough acualy

plier holds-
40lbs - 0:15 - easy

and thats about it.

shredder
11-22-2004, 11:30 AM
11/22

flat bench-
125x8
125x6
160x2 (warmups)
180x1
195x1 - pretty fast
140x10
140x10
140x8 - just died out near the end, probably had one more rep in me. ill get the 3x10 on friday for sure though.

closegrips-
140x1
155x1
165x1 - slow
3x10 @ 120 lbs - big increase from last weak, moving this up to 125 lbs next time.

skullcrushers SS w/ barbell curls-
60x10 / 60x10
60x10 / 60x10

Pretty intense workout. My hands are a little sore from yesterdays grip workout, never had this happen before so i must be doin somehtin right.

ryuage
11-22-2004, 11:41 AM
great session shredder

shredder
11-24-2004, 12:39 PM
Thanks ryuage.
------------------------------------

11/24 static hold/pinch

reverse curls SS w/ wrist curls
55x8 / 55x8
*warmup

#1-
attempt + 10 sec negative - very close to closing

1 handed barbell holds-
120xhalfway up and lost balance and plates almost came off
2 more sets of the above
*this really pissed me off, i have no clamps and couldnt find the right spot onthe bar to hold so it would always tip out of balance when i would get about halfway up. My grip definitly had no trouble cause it felt light.

dbl overhand barbell holds-
120 - 0:20
220 - 0:20
*tried to do two more sets but everytime i began to pick up the bar it would begin to roll out of my hand and end up on the end up my finger tips. ****! this bar definitly getting on my nerves today

plate pinch-
3 10s - left: stood half way up, right: stood up and held 2 sec
2 10s - left 0:30, right 0:30
3 10s - stood half way up on both hands
2 10s - 0:30 right/left
3 10s - about an inch off the ground
2 10s - 0:30 right/left
* k well the 2 10s sets were easy, 3 10s were hard,left hand is weaker than right also.

Hands/fingers and prettyjacked right in now in a good way. It was a good workout except for that ****in bitch barbell
SHoulders tonight.

shredder
11-24-2004, 08:56 PM
11/24 Shoulders

military press-
55x8
85x10
85x9
85x6
*high rep OHP's always drain me!

behind the neck press-
55x10
60x10
60x10 - last 2 reps were tough

upright rows-
3x10 @ 60

hang cleans-
3x3 @ 95 - easy as cake

Triceps were still pretty damn sore from monday.

shredder
11-26-2004, 12:28 PM
Didnt do legs last night cause my sholders and traps were so damn sore it hurt to put the bar on my back,so ill try and do it tonight if im not to tired.

11/26

2 board-
120x10(warmup,no boards)
160x3 (2 board for all the rest of the sets)
200x2
210x2

flat bench-
195x2
3x10 @ 140(no arch,feet up on bench) - last set was tough

thats it. Only slept 4-5 hrs last night and im pretty rundown and tired right now. Sholders/traps still a bit sore too.

....Finshed off the rest of todays and yesterdays workout tonight...

decline bench SS w/ barbell rows-
130x10 / 125x10
130x10 / 125x10

closegrip decline-
110x10
110x10

SQUATS-
120x5
160x3
185x1
150x8

heavy barbell rows-
140x3 - easy
150x3 - had 2-3 reps left
150x3 - maybe one rep left
*kept all sets at 3,but heavy enough to were my form didnt break down.GOing for 160lbs next time.

going to bed early tonight for sure. gotta go to a wedding tomorow.

shredder
11-28-2004, 11:06 PM
11/28 Grip/forearms

#1-
attempt + 10sec negative
negative - held fully closed and didnt let go till my hands gave out,hurt very much haha
2 sets of 8 half reps - for these i squeezed as far as possible for each "rep"
*ok hands were tired now. Ive been doing 1-4 attemps everyday with my #1 and getting closer, tomorow ill take a break though. Also having small hands makes these grippers a real bitch soemtimes.

reverse curls-
55x10
55x7.5

wrist curls-
75x10

very hungry during this workout so i cut it short so i could go eat.

shredder
12-14-2004, 02:14 PM
Hey guys my computyer has been broke the past 2 weeks and im waiting for it to be fixed,right now im on my girlfrends computer.

didnt workout for a week but heres some highlights from last weeks grip worouts....

barbell dbl overhand grip holds - 205 lbs - 0:55
220 lbs - 0:35

platepinch - 3 10s for 14 seconds each hand

reverse curl - 2x10@55lbs

today i fooled around and did ..

wristcurls- 70x10,70x8,60x10,60x10,60x10,55x10,55x7,45x15

and 2 sets of 20 w/ the ab wheel.
Now as far as lifting goes i missed 1.5 weeks of workouts ,diet has been nothing cause thats basicaly what there is to eat here,gotta go shoppingh tonight. Resumed my workouts friday ,a little weaker but ill be back by the end of this week.
heres yesterdays workout
12/13

bench press-
120x8
160x3
185x3
3x10@135(feetup ,no arch)

closegrip -
120x8
120x6
*weeeeak

skulls SS w/ barbel curls-
55x10 / 55x10
55x10 / 55x10
*eaaasy, 65lbs next time.

thats it. Shoulders tomorow. hopefuly my computer gets fixed soon.