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  1. Unfortunately, I am going to cut this off at 4...

    Unfortunately, I am going to cut this off at 4 weeks instead of 6. My deadlifts and squats are causing me a lot of pain. The squats in my hips and the deadlifts in my left/lower back. I'm sure it is...
  2. Workout #16 Pullups BW, +7.5, +15, +22.5,...

    Workout #16

    Pullups
    BW, +7.5, +15, +22.5, +32.5x6+2+2+2 (PR)
    (The 32.5lbs + clothing, etc totalled 191 pounds...in January I could do 1-2 pullups of my 155 pounds of bodyweight...and in mid-2009...
  3. Workout #14 Pullups BW, +7.5, +15, +22.5,...

    Workout #14

    Pullups
    BW, +7.5, +15, +22.5, +30x6+2+2+2

    Deadlift
    135, 145, 155, 175, 200x6+2+2+2 (PR - first 200 pound lift!)

    One arm row
    45, 55, 65, 75x6+2+2+2
  4. Workout #13 Incline bench 45, 65, 95, 110,...

    Workout #13

    Incline bench
    45, 65, 95, 110, 130x5+1+1+1, 125x2 (failed PR)

    Squat
    45, 95, 115, 135, 155x3 (stopped due to hip flexor pain and deteriorating form)

    Standing barbell press
    45,...
  5. Replies
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    I'm finding that leg press is more uncomfortable...

    I'm finding that leg press is more uncomfortable on my lower back than squats. Go figure.
  6. Workout #11 (completed Thursday) Incline bench...

    Workout #11 (completed Thursday)

    Incline bench
    45, 65, 95, 105, 125x6+2+2+2

    Standing barbell press
    45, 65, 85, 95x6+2+2+2

    Leg Press
    200, 220, 240, 260, 290x6+2+2+2
  7. Workout #10 Pullups BW, +7.5, +15, +22.5,...

    Workout #10

    Pullups
    BW, +7.5, +15, +22.5, +30x5+2+2+2+2 (one extra cluster)

    Deadlift
    45, 115, 135, 155, 170, 190x6+2+2+2 (PR)

    One arm row
    45, 55, 65, 75x6+2+2+2
  8. Workout #9 Squat 45, 95, 115, 135, 150,...

    Workout #9

    Squat
    45, 95, 115, 135, 150, 165x6+2+2+2 (PR)

    Standing barbell press
    45, 65, 75, 90, 100x6+2+2+2 (PR)

    Incline bench
    45, 65, 95, 115x6+2+2+2
  9. Workout #8 (completed Friday) Pullups BW,...

    Workout #8 (completed Friday)

    Pullups
    BW, +7.5, +15, +22.5x5+2+2+2 (wow, big regression)

    Deadlift
    45, 115, 135, 155, 185x6+2+2+2 (PR)

    One arm row
    40, 50, 60, 75x6+2+2+2 (PR)
  10. Workout #7 Incline bench 45, 65, 95, 105,...

    Workout #7

    Incline bench
    45, 65, 95, 105, 125x5+2+2+2

    Standing barbell press
    45, 60, 75, 95x6+2+2+2

    Leg Press
    90, 140, 190, 240, 280x6+2+2+2
  11. Workout #6 Pullups BW, +7.5, +15, +22.5,...

    Workout #6

    Pullups
    BW, +7.5, +15, +22.5, +30x5+2+2+2 (PR. although I only got 5 reps up versus 6)

    Deadlift
    45, 105, 125, 145, 175x6+2+2+2 (PR)

    One arm row
    40, 50, 60, 70x6+2+2+2
  12. Workout #5 Incline bench 45, 65, 90, 100,...

    Workout #5

    Incline bench
    45, 65, 90, 100, 125x6+2+2+2 (PR)

    Standing barbell press
    45, 60, 75, 95x6+2+2+2 (this was easier than last workout, happy with this progress)

    Squat
    45, 95,...
  13. Workout #4 Squat 45, 95, 115, 135,...

    Workout #4

    Squat
    45, 95, 115, 135, 160x6+2+2+2 (PR)

    Deadlift
    45, 100, 120, 140, 165x6+2+2+2 (PR)

    Smith shrug
    135, 185, 205, 225, 250x6+2+2+2 (PR)
  14. Workout #3 Weights are in pounds. Incline...

    Workout #3

    Weights are in pounds.

    Incline bench
    45, 65, 85, 105, 120x6+2+2+2
    (the gym only has a 30-35 degree incline bench which was much steeper than what I used the first workout at my...
  15. Replies
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    That's a big solid move up on the deadlift. I...

    That's a big solid move up on the deadlift. I hear you on doing squats right beforehand having a big effect on your deadlift performance. I'm sure in the coming weeks I'll be debating a squat based...
  16. Thanks for the advice. Tried to work on that a...

    Thanks for the advice. Tried to work on that a bit today. I kept the clusters to 30 seconds max, sometimes a few seconds less. Have to work on consistently waiting no longer than a minute during the...
  17. Tom, yes, I'm using dailyburn.com. My profile...

    Tom, yes, I'm using dailyburn.com. My profile name is kenwx if you had a free account there and wanted to track exactly what I was eating.

    And hopefully you are right about the consistency!
  18. First day of diet was also a success. Took in...

    First day of diet was also a success. Took in 3254 calories, 130 grams fat, 272 grams protein, 276 grams carbs.

    A little higher carb intake than I was hoping, but I'd say at least 40 grams of...
  19. Workout #1 Weights are in pounds. Incline...

    Workout #1

    Weights are in pounds.

    Incline bench
    45, 65, 85, 105, 115, 130x6+2+2+2

    Standing BB press
    45, 60, 75, 90x6+2+2+2
  20. Took some measurements this morning...man I'm...

    Took some measurements this morning...man I'm small.

    Weight: 146.4 lbs
    Left bicep cold: 11.5"
    Left bicep flexed: 13"
    Right bicep cold: 12"
    Right bicep flexed: 13.5"
    Chest: 34.75"
    Shoulders...
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