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domahmegok
11-22-2004, 01:29 AM
I have been lifting for the past 2-3months and want to start a journal to help keep track of my lifts.

Today I did 215lbs for 3reps on the bench. and maxed at 225lb.
I want to try to get to 245 by the end of this semester, in aprox 3wks.

My deadlift right now is 365 and my squat is 315.

I know the squat isn't as low as it could be, so I have been trying to go lower by doing sets of lower weight and just trying to go as low as I can.

I just started deadlifitng, so I don't know if my form is perfect, but my friends that I been lifting with said it was pretty good.

debussy
11-22-2004, 01:33 AM
welcome to wbb, ron. :spam:

:strong: UMASS POWERLIFTING :strong:

John0101
11-22-2004, 01:41 AM
holy **** man, welcome to the fold. Now go forth and conquer. :strong:

domahmegok
11-22-2004, 01:49 AM
Thanks Jon,
Wow after reading everyone else's pages, I decided to update with a little more information and procrastinate on studying for my calculus test.

I am a 20yr male, fat as f**k 196lbs 5'9" I lifted during high school to help gain some weight, i was 135 freshman year of highschool. I got up to a decent 160ish by senior year of highschool. I didn't lift at all during my college, freshman and sophmore years, last 2yrs, and I just started up again this semester.

When I first went my bench max was 195, and I didn't really do much on it for a while, like 1-2months. I tried improving my squat. I do believe it got stronger, I remember I was doing sets of 185 in teh beginning and maybe 225 to go heavy sometimes. I try to do sets of 7-10reps, depends on mood, with 225 now.

Besides squating and benching and deadlifting, I really don;t do much. I don't have time to do it, but I try to squeeze in sets of pullups. and triceps whenever I bench. and hyperback extensions.

Right now I am worried about my back, I don't think it has enoguh strentgh to support a max squat. so i been trying to do some more back work recently. Trying to get hyped up for a max deadlift tuesday or wenesday. 385, if it feels good 405. I don't know what else to say, ask questions away and flame me. peace

ryuage
11-22-2004, 02:22 AM
good luck with adding 20 lbs to your bench in 3 weeks :)

domahmegok
11-22-2004, 05:08 AM
Wow I have no life, and I can't sleep. I was looking at some squat videos I took at the beginning of october, and wow my form sucks. It definitely wasn't low enough. I looked at the video I made probably 2weeks ago. and I think my form definitely looks better. It could be the angle of the video, but I can definitely see some improvement in my form. Makes me want to squat now. heh.

domahmegok
11-22-2004, 05:12 AM
good luck with adding 20 lbs to your bench in 3 weeks :)
Thanks, hopefully I'll be able to train/eat with enough intensity for the next few weeks to gain at least 10lbs on it. Shouldn't be too hard to eat, thanksgiving right around the corner, but training be harder. Alot of finals/papers coming up after break, be harder to find the necessary time to study/eat/sleep/lift. 20lbs is asking alot, now that I think about it, but hopefully with I'll be able to PR before I leave for winter break and make me a little bit happier for xmas.

domahmegok
11-24-2004, 12:18 AM
wow, today sucked. I just couldn't grip the bar today and coudln't deadlift. 365 was a struggle. I think it was because I tried to max out as my last excercise. Next time I'm going to try to do it first. But my bench felt pretty good today. 195 for 5reps

TheSicilian
11-24-2004, 12:41 AM
Well done with the lifts man, seems as though you have alot of natural strength.

domahmegok
11-28-2004, 09:07 PM
I wouldn't say its natural strenghth, I have been working hard for this, even thoguh I took a long break since I last trained. A lot of it I think depends who you go with. The friends I go with are stronger than me, so I guess I always have that mentality to be equal if not better than them.

domahmegok
11-29-2004, 11:33 PM
I did some box squats today, it was pretty tough.
did 3sets of 225 at 5reps each. the last rep was always a struggle with my back. after that did some abs and pullups

domahmegok
11-30-2004, 01:19 PM
I was bored, so I did a quick workout today to kill some time.

Back extensions 3sets with 25lbs 12reps each, except last set 10reps. My back was sore!! feels good. Also did a few sets of DB Press. 75lbs x 7 , 80x4, 75x5 . The 80lb was hard, I think because the bar was thicker then the 75lb one. heh, just excuses I like to make to make me feel better.

domahmegok
12-03-2004, 06:00 PM
halo 2 is going to ruin my lifts,
I did squats and abs today
squat - 135x5, 225x5 275x3 275x3 225x3 all on the milk crate felt pretty strong, 275 tired out my back though. Gotta build that up strong.
abs 25x3sets the abs are getting kinda easy, next week maybe add a few more reps to it. I sure hope it helps with the squats

domahmegok
12-10-2004, 06:38 PM
I did some box squats again today.
Did
135 x 3 - warmup
225 x 5 -
275 x 3
315 x 1 - felt really strong
345 x 0 - tried for a pr couldnt do it
225 x 5 - to end it off.

the 315 felt strong, i really thoghut i could do 345 but i got up maybe 1/4 of the way and then lost it. ohwells it was worth a try. but at least i know 315 is official now, i know it was below parallel, compared with the 315 i did be4 which I doubt was parallel.

ryuage
12-11-2004, 04:11 AM
great squatting... you could also try adding some resistance to your ab exercises rather then adding reps.

domahmegok
12-15-2004, 07:28 PM
Benched today,
135x7 - warmup
185x3 or 5, can't remember
225x2 - tried for a 3rd coudln't lock out
225x2 - same as above
135x15

did some weighted chin ups for fun, could only get 4reps
then did some bw chin ups 4-6reps 2sets

and did some tri's on the machine, where youlike push the weight down.
12x100lbs, 10x120 and 8x 140.
I might try to do some floor presses next time to help with my lockout

rookiebldr
12-15-2004, 07:35 PM
Bench is improving there I see. Maybe not as much as you'd hoped, we all hope for a lot more, but some at least. Good luck with the progress. :)

domahmegok
12-15-2004, 10:17 PM
Bench is improving there I see. Maybe not as much as you'd hoped, we all hope for a lot more, but some at least. Good luck with the progress. :)
I am actually not disappointed with my bench. I haven't benched in a good while maybe 2wks at the most, and I am kinda surprised I got 225 for 2. We always want more right away, but sometimes it is better to wait awhile for it. Also I didn't want to tire myself out for sunday. Me and debussy and John0101 are going to try to max on dead/squat/bench that day. So I want to conserve as much strength as possible. Hopefully we'll get some good videos and have it hosted up somewhere.
Goals for sunday is add 10lbs to all my lifts.
235bench, 325 squat, and 375dead.

John0101
12-16-2004, 12:01 AM
i dont think imma max on any lifts on sunday.

325 squat? 375 deadlift?

ez pr on squat and deadlift. you should up the weight on those by 10 pounds apiece.

domahmegok
12-16-2004, 07:41 AM
i dont think imma max on any lifts on sunday.

325 squat? 375 deadlift?

ez pr on squat and deadlift. you should up the weight on those by 10 pounds apiece.
I don't want to fall on my ass again like last time, look like a fool heh. My deadlift hasn't changed since i started doing it, I remember trying like 385 or something at golds gym, and that thing didnt budge at all. we'll see what happens this weekend.

domahmegok
01-04-2005, 04:14 PM
Ok after a few weeks of not lifting, I found a free gym, thanks to john. it is some gym in the copley area of boston, and it is full of some old, to me, people.

i benched yesterday
135x7
185x5
225x3
225x3-last rep had a spot from john
225x3-last rep spot from john again and right after no rest
135x10 for a burnout

squats
135x5
225x5- i dont like the squat rack they have, the thing where you place the bar is diagonal, and I hit the bar twice. which threw off my momentum and balance, no good.
275x1- it was hard, the diagonal thing makes me take 3steps back getting me all tired
225x5-after that.
they had a box there and it was 9 1/2 inches high. lower then the milk crate i usually use. but I kind of like it, really low.

today i went again, i only have 1wk free membership there so i went but i did some
cardio work. rode on the bicycle for 27minutes on the hill climb mode, felt pretty good, got my heart pumping. need to build up some stamina for springtime for football with the boys. then had to go pick up the girlfriend.

anyone know of a good cutting diet and stamina/endurance routine? I think i want to cut and build up on stamina/endurance over this next coming semester. feel free to leave some advice. tia

domahmegok
01-07-2005, 06:31 PM
benched again wenesday
135x7
185x7
185x6
185x6 i think john helped me with the last rep
135x3 i tried doing it right after 185 no rest could only get 3, it was a struggle but my tri's were hard.

did some curls too with the preacher bar
with 25lbs on each side x 5reps
then did 35x5reps which was really hard
then did 25x5 again
and did a 25x10max failure had john help with the last rep.

i think that was all i did wenesday./
thursday i did some jump rope, i never realized how heavy i am now, it was a workout. i was sweatin balls and winded. did it for like 15-20min on and off.
did the bike again for like 15min, coudlnt cut it to 24, too tired.

domahmegok
01-26-2005, 03:11 PM
back at school, and more importantly back to the gym
today was packed, full of new year resolutioners. but i got a new pr in bench
135x5
185x3
225x3
235x2-pr
185x6
155x6
then did some pullups
bw x 6
bw x 6
bw x 5
and that was it.

domahmegok
01-31-2005, 02:32 PM
squatted today
135x5
225x7
225x5
225x5
225x7
275x3

domahmegok
02-02-2005, 03:20 PM
today
bench with 3min rest periods.
135 x 5
185 x 3
205 x 5
205 x 4
185 x 3
pullups
6xbw
6xbw
4xbw
2xbw
triceps on the machine
125x10
135x8
135x8
135x7
db shrugs
55x10
65x10
75x10

domahmegok
02-15-2005, 12:25 AM
Wow today at the gym some kid was saying what I was lifting was light. I could not believe it. He was saying stuff like "When I use to squat I had 3plates easy" blah blah blah. I didn't know what to think. We there to get strong, not reminesce about days of bygone.Well I admit my lifts aren't spectacaler but I really doubt that kid's lifts would have been any better. You would think people would grow up, but I guess not. Ohwells just had to vent.
Slow workout today, tried maxing but did not happen. I have to find a good squat workout to change my squat routine up.

squat with milkcrate
135x5
185x3
225x3
275x2
315x1 - felt alot weaker then before
335x0

Did 8pullups after that and went home. Getting lazy here with my workouts.

domahmegok
02-16-2005, 03:03 PM
Wenesday, 12/16/04
BW 190.5 down from 196 since Late January, the cut is working. but i feel my strength going down.

Bench
135x5
185x5
205x3
185x4
185x4
185x3
DB Flys
35x6
25x6
25x6
Shrugs
100x10
100x10
100x10
Abs
BW+10 x 12
BW+10 x 12
BW+10 x 12
Pullups
BW x 6
BW x 4
BW x 5

domahmegok
03-02-2005, 03:27 PM
bench
135x5
185x5
185x5
205x3
185x4
135x7

traps x 100lb x 3sets
pullups 3sets 8/7/6
hyperextensions x 3sets bw

domahmegok
03-04-2005, 03:58 PM
PR!
Got a new pr today in deadlift
135x3
225x3
225x2-3
275x3
315x1
385x1
405x1 PR felt pretty good, probalby had 415
bb shrugs
135x5
225x10
275x5
275x5
225x7
abs
3sets bw x 15

domahmegok
03-19-2005, 05:07 AM
went to the gym in hongkong and damn it was small and there was like probably 250lbs of weight there. the dumbbells only went up to 55lbs, but it was probably only because it was like a country club gym and not a gym gym

bench
135x5
185x5
205x4
225x1
185x5
185x5
135x7

bb shrugs
135x5
225x10
225x10
225x10

lat pulldowns~ wasnt sure if it was lbs or kg
110 x 7
120x7
120x7
120x7

some bw hyperextensions

some cable chest workout, forgot what it was called
with 35x12
45x12
45x12

debussy
03-19-2005, 07:12 PM
haha nice ron, thats dedication... hittin the weights on vacation. was everyone in the gym skinny as hell? that seems to be the trend over there... guys trying get girly figures.

domahmegok
03-22-2005, 07:38 AM
haha nice ron, thats dedication... hittin the weights on vacation. was everyone in the gym skinny as hell? that seems to be the trend over there... guys trying get girly figures.
There was no one in the gym, I think everyone was working. but in general everyone there is skinny.

domahmegok
05-02-2005, 12:40 PM
got a new routine it was hard its not really a powerlifting routine or bodybuilding just more endurance in general, so the weights are light and the reps are a little higher then my usual workouts. the weights are suppose to be 60-65% of my max with at least 8 -10reps per set/excercise

Chest/Back
Bench supersetted with wide grip pulldowns and 2/3min rest periods
135 x 10 warmup
155 x 8 with pulldown of 125 x 8 60%max
165 x 8 with pulldown of 135 x 8 65%max
165 x 6 with pulldown of 135 x 8 65%max

Incline bench ~ this was really hard, never really had it in my workouts before and no spotter so i went light
bar x 10 warmup
75x8 supersetted with dumbbell pullovers 40 x 8 %max unknown
75x8 supersetted with dumbbell pullovers 40 x 8
75x8 supersetted with dumbbell pullovers 40 x 8
~was suppose to do a superset of lat rows too, but some kid was hogging the machine for the longest time ruining the point of the superset

DB Flyes
20lbs x 8 superset with db rows 40 x 8 %max unknown
20lbs x 8 superset with db rows 40 x 8
20lbs x 8 superset with db rows 40 x 8

by the time of the db flyes my chest felt wrecked the intensity is a lot higher in thsi workout than before. althoguh for next time, my bench weight I want to keep it at 155, and increase the incline to 95lbs, and the db rows to 45-50.

wenesday is shoulders/biceps/tris and friday is legs

domahmegok
05-04-2005, 03:51 AM
Went jogging this morning, was suppose to do it last night but got too lazy.
Jogged/walked for about 25min I would say most of it was walking, But the distance was about right for my routine 1-1.5miles. Damn I am slow and fat, kind of pissing off.
Also
pushups 4x15
situps 4x20

domahmegok
05-04-2005, 02:15 PM
Wenesday May 4
Upright shoulder press 30lbs x 10 supersetted with
30lbs x 10 supersetted with front raises of 45lbs x 8
30lbs x 10 supersetted with front raises of 25lbs x 8~realized 45 was too heavy for 8reps
30lbs x 10 supersetted with front raises of 25lbs x 8

Preacher curls
40 x 10 trisetted with CGBP 135 x 10 and triceps ext 40 x 10
40 x 10 trisetted with CGBP 95 x 10 and triceps ext 40 x 10~again too heavy for 10rep
40 x 10 trisetted with CGBP 95 x 10 and triceps ext 40 x 10

DB curls
25 x 10 trisetted with dips BW x 7 and tri pushdowns 95 x 8
25 x 10 trisetted with dips BW x 8 and tri pushdowns 95 x 10
25 x 10 trisetted with dips BW x 8 and tri push 95 x 10

Dips were really hard struggled with the last set of 8 and I think my tri's are shot. So many tri excercises these 3 days.

domahmegok
05-07-2005, 01:27 PM
Saterday May 7
Jog ~ about 1mile.

Bench ~ Pretty easy, went light because I didn't want to do pushups so I bench instead
135x10
135x10
135x10
135x10

Leg press
225 x 10
225 x 10
225 x 10

calf raises
225 x 10 or 12, forgot
265 x 10/12
265 x 10/12
265 x 10/12

situps
4sets x 20

debussy
05-07-2005, 01:32 PM
Damn I like seeing all those 10's.... lots of reps. I think I might switch to high rep stuff for a while. Looks painful but kinda fun.

domahmegok
05-09-2005, 03:34 PM
monday may 9

bench superset with lat pulldowns
155x10 and 135 x 10
155x10 and 135 x 10
155x10 and 135 x 10

incline bench with db pullovers and rows
95 x 8 with 45 x 8 and 135 x 10
95 x 8 with 45 x 8 and 135 x 10
95 x 8 with 45 x 8 and 135 x 10

db flyes super with db rows
25 x 10 and 45 x 8/10, forgot
25 x 10 and 45 x 8/10
25 x 10 and 45 x 8/10

today was a little easier I think I am getting use to the increased reps and the higher intensity.

domahmegok
05-11-2005, 05:17 PM
Wenesday May 11

shoulder press superset with front raises
35x10 and 35 x 8, those front raises are hard
x 3 sets

there was too many people in the gym when I went , couldn't really superset as much as I wanted to, but I tried my best

preacher curls
45 x 10
50 x 10
50 x 10

CGBP
135 x 8
135 x 8
135 x 8, had to rest a little in btw before I could get all the reps down. it was my failure

skull crushers
45 x 10
50 x 8
50 x 8

db curls
25 x 10
25 x 10
25 x 10

dips ~ were really hard, I think the cgbp killed my tri's
bw x 7
bw x 2-3
bw x 2-3

I tried supersetting with tri pulldowns, but it just wasnt going to happen

105 x 10
105 x 3
105 x 3
55 x 20

my triceps were really worn out from the routine, gotta give it some rest until next week. friday will be legs. so far I think I am getting use to the routine, alot of reps shorter rest periods, lower weights, I feel my muscles being really close to failure alot of times, and it takes a bit longer for them to recover, then before. I am liking this routine, I hope it builds up some good endurance so when I go heavy again, I can start doing reps with higher weight, but longer rest periods.

debussy
05-11-2005, 08:29 PM
front raises with 35 is strong as hell.

holy **** thats a lot of tricep work. i little too much for strength gains in my opinion.... but looks good for endurance/bodybuilding.

domahmegok
05-12-2005, 04:05 PM
front raises with 35 is strong as hell.

holy **** thats a lot of tricep work. i little too much for strength gains in my opinion.... but looks good for endurance/bodybuilding.
yea trying for endurance, so when i start pushign heavy like 205 for 8, my body will be use to the higher reps. Right now its kinda impossible for me to even push 185 for 8 reps, so gotta switch it up I guess, make the body struggle.

domahmegok
05-13-2005, 08:38 PM
Friday May 13

Squat
135 x 5 ~ warmup, damn warmup was hard
135 x 5 ~ warmup
185 x 10 felt pretty good after warming
185 x 10
185 x 10 still felt pretty strong, I might try for 225 for 10 next wk.

Calf raises
275 x 10
275 x 10
275 x 10

Farmer walks
80 x 20ft
90 x 20ft ~ grip was starting to fail on these sets, kinda sucks
90 x 20ft

domahmegok
05-15-2005, 09:31 PM
Sunday May 13

Suppose to be studying for my calc exam, but so damn lazy. other than that went for a jog today. seems like everytime i go jog with someone it rains. Last time with john0101 it was raining and this time with debussy it was raining sucks.

I jogged about 1.5-1.75miles pretty good I guess, but most of it was downhill so it made it easier. Hopefully I can keep up these jogs I can feel it bein great for my cardio, which I never do hehe.

domahmegok
05-17-2005, 01:10 AM
May 14

Woah, that late night jog last night really took a toil on me, much more than I expected. I went to the gym today and was worn out, no energy to do anything. Didn't even finsih my routine, barely even scraped it. But probably for the better anyways, got a chance to study for my finals, I feel pretty confident in about 60% of it haha. Hopefully with a scale I'll pass with a 70. Anyways on to the "workout" haha

Bench x lat pulls
135 x 5 warmup
135 x 5 warmup
155 x 10 x 120 x 8 ~different machine for lat pulls, seemed ridicously harder than the other one, don't know why
155 x 10 x 120 x 8
155 x 9 x 120 x 8 ~ all worn out already sucked. Tomorrow, will try to finish up the routine after two finals.

domahmegok
05-17-2005, 06:19 PM
May 17

Went to the gym, tried to regain my lack of lifting last night. Still failed. Had two exams today, and didn't sleep much last night. ohwells, just poor excuses to not lift.

Bench
135 x 5 ~ just messing aroudn with these
135 x 5 ~ messing aroudn again

Incline BP
95 x 8
115 x 8
135 x 4-5 pretty damn hard

Rows
100 x 10
100 x 10
100 x 10

Shrugs
135 x 10
225 x 8
225 x 8
225 x 8

Set of pullups
BW x 8

Two more exams and I am out of umass for the summer, that probably means no lifting for the summer, which kind of sucks. I might just have to do a barebones workout of basic ****. We'll see, if anything no more updates, no interent at home. so Have a good summer if I don't update again.

domahmegok
06-29-2005, 09:04 AM
argg.. I need to vent and theres no better place to do it than here amongst the healthy. I cant imagine how many people are going to get fat from eating ice cream. Starbucks is giving it away today. it pisses me off watching people indulge in that crap. Ice creams main ingrediants are cream and sugar. I can just imagine the fat growing on people thinking about it. makes me sick. I wish darwism would weed out the unfit and only promote healthy poeple, like it was for 10s of thousands years. this girl in my class cant even walk up 3flights of stairs without getting winded. she isnt even fat, which makes it werse. how out of shape do you have to be to get winded walking. society will one day, probably really soon, comprise of only the fat and a skinny here and there. argg.. done venting

domahmegok
09-11-2005, 02:20 PM
Decided to do a very different routine from what I have been doing before. It is basically just the core lifts with a low weight but high sets. Trying to go more cardio route instead of just lifting heavy. Basically 3day workout with a concentration on the big muscles. Weight I'm using is 60% of max for 6wks. After that increase it 10/15% for 3wks at lower reps to shock the muscles a little and return for the other 6wks at 65-70% of max.
day 1 - legs/abs
day 2 - chest/back
day 3 - shoulders/arms

September 11 - Day 1

Squats - 10x10x135 sounds easy, but tougher than it looks.
abs - 3x15xbw

Did a finger hang for 30secs, really hard.

Thats it for today, tuesday chest/back day.

John0101
09-11-2005, 05:31 PM
welcome back to wbb

Crapsicle
09-11-2005, 06:48 PM
Props For The 10x10x135 On The Squats. I Do That Once In A While And It Def Is Harder Than It Looks

domahmegok
09-12-2005, 03:08 PM
wow my legs are so sore from the squats, stairs are such a challenge now. But the burn feels pretty damn good. Hopefully get in a workout tomorrow.

domahmegok
09-13-2005, 07:39 PM
Sept 13
Tried the 10x10 today with benching, no good. Weights were too high.
95x5 warmup
135x10
135x10
135x10
135x6
135x7
135x5

pullups
bwx5
bwx5
bwx5

Thursday, Deadlifts. Looking forward to it. I practiced a little last week and I think I improved my form a little. Straightened out the back a little more so I can push from my legs more. I hope this will increase my deadlifts alot more. Also I think I am going to do a variation of my routine. 10x10squats, with 10x7 benching instead of 10 so I can push up the reps. Thursday I am going to try to do a 5x5 routine for DL instead of 10x10. I can't really do reps with dl's well.

domahmegok
09-15-2005, 10:20 PM
Thursday Sept 16 BW - 184-185, gained almost 5lbs since coming from summer, DC food kicks ass I feel the bulk coming on hard and strong =)
DL
135 x 5
185 x 5
225 x 5
225 x 5
275 x 3
275 x3
275 x 3

pullups
bw x 5
bw x 5
bw x 3

no abs today, gym was packed, i hate working out when its 90degrees and have to use equipment with 10other peoples sweat all over it. totman gym sucks. other than that DL's felt pretty good, I think the shoes and my improved form helping alot.

domahmegok
09-18-2005, 03:09 PM
Sunday Sept 18

7min bike warmup

Squats
135 x 10
135 x 10
135 x 10
185 x 5
185 x 5
185 x 5
205 x 5
215 x 5

2min cooldown on bike

Cleaned a little, trying to learn how to do it. Messed around with it at 95lbs, did some front squats with it.

domahmegok
09-20-2005, 02:57 PM
Tuesday Sept 20
BW - 186

135 x 5 bench - warmup

40 x 10 DB press
50 x 10
60 x 6
60 x 7
60 x 6

abs
bw x 20
bw x 20
bw x 20

DB Rows
50 x 10
50 x 10
50 x 10

Shrugs
50 x 10
75 x 10
75 x 10

domahmegok
10-04-2005, 11:45 PM
Wenesday October 5

Had a lot fo school work lately, decided to do a quick workout

DB Press
45 x 10
65 x7
75 x 4 ~ had to finish up the set with 65 x 3
65 x 7

Hang clean
95 x 7
95 x7
95 x7

Shrugs
75 x 10
100 x 10
100 x 10

Curls
50lbs x 8
50 x 6

bw pullups
1 set of 4

then I was done

domahmegok
10-06-2005, 03:04 PM
Thursday October 6

Squats
95 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5

Pretty damn easy squats, I wanted to go heavier but there was a lot of people waiting to use the rack. I think my squat is coming back =)

Pullups
bw x 5
bw x 7
bw x 5

Situps
bw x 20
bw x 20
bw x 17 - damn me n my fat ass

hyper extensions
bw x 12
bw x 12
bw x 12

domahmegok
10-14-2005, 04:37 PM
Weak today, goddamn it gotta eat more ice cream

bench
95 x 5
135 x 5
185 x 3
185 x 3
205 x 1
135 x 12

deadlift
135 x 1
185 x 1
225 x 1
275 x 1
315 x 1
315 x 1

shrugs
135 x 10
225 x 7
225 x 7
135 x 7

stupid worker at the gym kept bitching when i was deadlifting, tellin me not to slam the weights, i would love to not to but i cant its heavy.

domahmegok
10-19-2005, 12:31 AM
Tuesday Oct 18

BW - 186

Squats

45 x 5
95 x 5
135 x 5
185 x 5
225 x 5
275 x 1
275 x 3
275 x 2
135 x 5

Pullups
BW x 1
BW x 2
BW x 3
BW x 4
BW x 5
BW x 6
BW x 5
BW x 3
BW x 2
BW x 2
BW x 2
BW x 1

domahmegok
10-21-2005, 05:11 PM
Friday Oct 21

Deadlifts
135 x 3
185 x 3
225 x 3
275 x 3
315 x 2
365 x 2
405 x 1 - formed sucked

Pullups
BW x 1
Bw x 2
Bw x 3
bw x 4
bw x 5
bw x 1
bw x 2
bw x 3
bw x 1
bw x 2
bw x 1
damn tired from all the pullups

Shrugs started off with DB but could barely place the DB's back to the rack back is tired
90's x 10
moved to BB after that
185 x 5
185 x 5
then
135 x 5 behind the back

domahmegok
10-26-2005, 06:39 PM
Wenesday October 26

BW 186

Bench - I noticed my tri's are weak as hell. I have to do more tri work to build up my bench again
95 x 5
135 x 5
185 x 3
185 x 3
185 x 3

CGBP
135 x 5
155 x 6
155 x 5

So weak are my tri's. I am going ot put some serious work into them.

Pullups
BW x 1
BW x 2
BW x 3
BW x 4
BW x 5
BW x 6
BW x 1
BW x 2
BW x 3
BW x 4
BW x 5
BW x 1
BW x 2
BW x 3
BW x 1
BW x 2
BW x 1

I think I kind of forgot what else I did.

Shrugs
100 x 10
100 x 10
100 x 10

John0101
10-26-2005, 08:58 PM
I think I kind of forgot what else I did.


:zipit:

for some reason that line just cracked me up.

domahmegok
10-28-2005, 10:14 AM
damn, gym was closed today and I skipped class to go too. ohwells I guess i can go eat and maybe do some hw.

domahmegok
10-29-2005, 11:24 AM
Friday October 28, I sucked it up and went to the other gym.

Squat
95 x 5
135 x 5
185 x 5
225 x 5 x 5 - 2min rest

pullups
bw x 1
bw x 2
bw x 3
bw x 4
bw x 1
bw x 2
bw x 3
bw x 2
bw x 1

something like that ended up with 30 something pullups total. I cant remember the pyramids anymore.

tri pushdowns
110 x 10
110 x 10
110 x 10

domahmegok
10-30-2005, 04:41 PM
October 30

Deadlift
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5
225 x 5
225 x 5

Tried to do the pullups got too tired instead did some rows

130 x 5
100 x 7
100 x 7

tri pushdowns
110 x 10
110 x 10
130 x 10

bicycle x 8min

domahmegok
11-05-2005, 12:32 PM
Friday November 4
After a week of exams I hit the gym,

Pullups
bw x 1
bw x 2
bw x 3
bw x 4
bw x 5
bw x 6
bw x 5
bw x 3
bw x 6

DB Press - felt a little stronger, I think the extra tri workouts I been doing helping my tri's
65 x 7
75 x 7
75 x 7

Shrug
100 x 10

Then went to class

domahmegok
11-06-2005, 04:53 PM
Sunday November 6
BW as of yesterday 192, damn didn't know I was getting that fat. Gained 6lbs in 11days, not too bad I guess. I am going to get up to 200 and thats it. no wonder my pullups were getting harder

Squats
95 x 5
135 x 5
185 x 20 - not too hard not too easy just about right, next time I try this I think 205
135 x 7

DB Row
45 x 10
50 x 10
50 x 10

Tri pushdowns
125 x 10
145 x 10
145 x 10

domahmegok
11-07-2005, 02:02 PM
Monday Nov 7

Wrist rolls

55lb waistlevel roll fwd x 3 sets - for some reason rolling fwd is 3times harder than rolling it backwards
55lb waistlevel roll bwd x 3 sets

plus a few sets of pushups until failure, didnt really count how many reps

domahmegok
11-08-2005, 01:33 PM
Tuesday November 8
BW - 191

DB Press
50 x 5
75 x 5 x 5

Pullups
BW x 5
BW x 5
BW x 5

Tri Pushdowns - I think doing these has improved my db presses, 75 felt pretty good
145 x 10
145 x 10
145 x 10

Shrugs
100 x 10
100 x 10
100 x 10

domahmegok
11-09-2005, 03:43 PM
Wenesday November 9

Wrist rolls

55lb waistlevel roll fwd x 3 sets -
55lb waistlevel roll bwd x 3 sets

domahmegok
11-10-2005, 08:23 PM
Thursday November 10
BW 192.5 after dinner

Deadlift
135 x 5
185 x 5
225 x 3
275 x 2
315 x 11 - more like 7 good ones, 4 crappy ones

front squats - back kinda sore didnt go heavy
95 x 5
135 x 5
135 x 5

Pullups
BW x 4
BW x 5
BW x 6

domahmegok
11-11-2005, 04:23 PM
Friday November 11
BW 196 - according to boyden, a scale I hardly use and thats alwasys been overweight for me i think true BW would be 192-3

Bench
95 x 7
135 x 7
185 x 5
225 x 3 - my strongest bench in a while. Very happy with this lift, 3rd rep I struggled with the lockout as usual, but the extra tricep work I have been doing is paying off. whooo
185 x 5
135 x 7

Skull crushers
65 x 10
80 x 8
80 x 6 - tri's were burnt

Shrugs
100 x 10
100 x 10 - I might have hurt my lats somehow, they were hurting on the last few reps

Pullups - getting use to always doing these.
bw x 5
bw x 5
bw x 5

domahmegok
11-13-2005, 06:52 PM
Sunday November 13

2 set pushups to failure

I learned this new trick for doing wrist rolls. by putting the wrist roller in the safetys on the power rack
25lb over/under
50lb over/under
60lb over/under
75lb over/under 95% of the way, grip was failing

domahmegok
11-14-2005, 08:49 PM
http://www.wannabebigforums.com/showthread.php?t=71843