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Thread: Chris407's Journal

  1. #126
    Senior Member
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    Jun 2010
    Location
    TX
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    I've been busy the past several days, so I've neglected recording my workouts online for Mon, Tues and today.

    From Monday:

    AM Weight: 197.0 - Low because I was traveling this past weekend, and its always tough to eat enough on the road.

    Did 30 min of cardio on the treadmill at 3.5 mph, 5% incline, then stretching, then weights.

    9/20/10 - Arms

    Dips
    bwx8
    +25x5
    +45x10 (!!), 8, 6
    +35x7, 6, 5
    +25x8, 5
    bwx5

    Notes: Just a silly amount of volume. Next week I'll dramatically lower the volume, and increase the weights. Then I'll work back up to higher reps and more volume with the heavier weights. And so on...

    BB Curls
    65x6
    85x4
    105x9 (+2 reps!), 6, 5
    95x8, 6, 5
    85x7, 5

    Notes: Another huge PR to go along with tons of volume. I'm getting really comfortable curling 100+lbs for a good number of reps. Similar to dips, next workout I will increase the weight and lower the reps and volume.

    Nautilus Tri Machine
    65x12
    80x12
    95x10 (+1 rep), 9 (+2 reps)

    Hammer Strength Preacher Curl
    45x10
    55x10
    65x10, 5

    OH Cable Tricep Extension
    5x12
    6x12
    7x10, 8 (+1 rep)

    Reverse Curl
    45x15
    65x8
    85x4

    Wrist Curl
    65x20
    85x20
    105x14, 12

    Great workout. Tons of volume on the dips and curls. I like the pattern of: increasing the weight, if possible; if not, then increasing the number of reps I do with that weight; and if I can't increase the reps, then increasing the volume.

  2. #127
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    Location
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    Tuesday's AM Weight: 196.0 - bleh... really dehydrated...

    Did 30 min on the treadmill, 3.6 mph, 5% incline, then stretching then weights.

    9/21/10 - Legs

    Deadlifts
    135x5
    185x5
    225x3
    275x1
    295x1
    315x1

    Notes: Pretty easy. See below for my new plan for squats/deads, and legs in general.

    Leg Press
    2ppsx15
    3x15
    4x11 (+1 rep), 8 (+3 reps)

    Notes: Nice sets.

    Leg Press Calf Raise
    3ppsx20, 20
    3.5x15 (+1 rep), 15 (+1 rep)

    Leg Curl
    65x10
    80x10, 7

    Hanging Leg Raise
    bwx5, 5

    Notes: I hate ab work.

    So, I think I finally figured out my lower body workouts. The new plan is to alternate conventional deads and squats as the prime movement, from week to week. Deads I will work up to 1 rep, attempting to add 5 pounds every workout. This should be easy for a while, as I feel I am starting significantly below my 1RM. With squats, I am thinking I will work with 225. I'll start with 1 rep, and try to add a rep every workout. Again, this should be well below my max (for a PL style squat), so there should be lots of room for steady progress.

    I'm hoping this plan will allow me to gradually add weight to both my squat and deadlift. I just don't seem to be able to do both every week without overstressing my back. So hopefully alternating is the solution. Maybe not the perfect solution, but I'll stick with it and hopefully that's good enough

  3. #128
    Senior Member
    Join Date
    Jun 2010
    Location
    TX
    Posts
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    Finally, today:

    AM weight: 197.0 - Still low.

    30 min on the treadmill at 3.6 mph, 6% incline. Stretching. Weights:

    9/22/10 - Shoulders

    Seated Military Press
    light warmups
    95x5
    115x5
    135x5
    145x5

    Notes: Nice reps moving up to a new weight. Will try to add reps and possibly sets next week.

    Seated Neutral-Grip DB Overhead Press
    40x10
    50x10
    60x8 (+1 rep), 6 (+1 rep)

    Notes: Strong.

    Lateral Raises
    25sx12 (+1 rep), 10, 10

    Rear Delt Machine
    70x15
    75x15
    80x15 (+1 rep), 15 (+4 reps!)

    Notes: Very nice. Will move up to 75/80/85 next week.

    Machine Lateral Raise
    35x12
    40x12
    45x10, 9

    Notes: Nice sets at the new weights.

    Rope Face Pull
    9x12
    10x12
    11x10, 7

    Notes: Also a new weight. Very solid.

    Hammer Strength Shoulder Press
    140x14... brief pause, then one more rep

    Nice workout. Unfortunately I haven't had enough to eat since then.

  4. #129
    Senior Member
    Join Date
    Jun 2010
    Location
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    From this morning:

    AM weight: 197.6

    Cardio on the treadmill for 30 min, 3.6mph, 6% incline. Stretching then weights.

    9/23/10 - Back/Biceps

    Pullups
    warmup on the lat pulldown
    +35x5 (+1 rep), 4 (+1 rep), 3 (+1 rep)
    +25x4, 3, 2
    bwx5 (+1 rep), 2

    Notes: Nice. Finally got +35x5. Next week I'll drop the volume and do sets of 20/30/40.

    BB Row
    135x10 (+2 reps)
    155x7 (+1 rep)
    175x5 (+1 rep), 5

    Notes: These felt good. Still getting reacquainted with the movement, but really feeling it in my upper back. These are done with an explosive pull and a controlled descent.

    EZ Curl
    60x10
    70x10
    80x10, 10 (+2 reps), 6

    Notes: Feel like I'm ready to move up to 70/80/90.

    Cable Row
    11x10
    12x10
    13x8 (+1 rep), 6 (+1 rep)

    Notes: The HS low row was occupied, so I did these first. I actually like cable rows better here. Nice sets.

    Alternating DB Curl
    45x10, 9 (+1 rep)
    40x10 (+1 rep), 8
    35x10, 7

    Notes: Pretty nice. I'll probably work with these weights for one more week before moving up to the 50s.

    Hammer Strength Low Row
    90x10
    110x10
    140x5

    Notes: First time at 140. Went fairly easy and focused on contraction with these.

    Very good workout. I had a great mind-muscle connection today, which can be a tough thing for me with my back.

  5. #130
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    Forgot to mention...

    While unloading the bar after my BB rows I decided to see if I could curl 135. I did it pretty easily, with just a mild cheat to get the bar moving. Whoohoo.

  6. #131
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    Jun 2010
    Location
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    This morning's info:

    AM Weight: 199.8 - That's more like it...

    30 min on the treadmill at 3.5mph, 5% incline. Didn't sleep well last night and didn't feel 100% this morning, so I did a slightly abbreviated weights workout.

    9/24/10 - Chest/Triceps

    Incline DB Bench
    50x10
    60x10
    70x10
    80x8 (+1 rep), 4

    Notes: Barely got the 8th rep with the 80s. Still very happy with this.

    Rolling Triceps Extension
    25x20
    30x20
    35x16 (+1 rep), 15 (+1 rep)

    Hammer Strength Bench Press
    90x8
    110x8
    140x7 (-1 rep), 4

    Triceps Pushdown
    9x12
    10x12
    11x11, 8 (dropset: 7x5)

    Considering how tired I was feeling this was a good workout. Mostly I was very happy to get a PR on the DB incline. Next week I think I'll drop the reps a little on the build-up sets and shoot for 10 reps with the 80s. I'm not worried about losing reps on the HS press or the tri pushdowns because of how tired I felt and how much the DB Inclines took out of me.

  7. #132
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    AM Weight: 199.0. Headed to the gym for some cardio in a minute.

  8. #133
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    AM Weight: 199.8

    No cardio this morning. Not enough time. I also cut the weights a little short:

    9/27/10 - Arms

    Dips
    bwx5, 5
    +25x5
    +35x5
    +45x5
    +50x5, 5

    Notes: Nice sets at +50. Pretty easy. I'll start working the reps back up over the next weeks.

    BB Curls
    65x5
    85x5
    95x5
    115x5 (!), 3
    95x6

    Notes: Awesome sets. Really happy about 115x5. Not sure I could have done 115 for a single rep a few months ago. Also the set of 95x6 was extremely strict.

    Nautilus Tri Machine
    65x12
    80x12
    95x11 (+1 rep), 10 (+1 rep)

    Hammer Strength Preacher Curl
    45x10
    55x10
    65x10, 6 (+1 rep)

    OH Cable Tricep Extension
    8x12
    9x12
    10x10, 7

    Notes: Had to do these on the x-over station, as my usual place was occupied. I think I actually like doing them this way better, and I'll probably continue doing them this way in the future. Really nice sets.

    Excellent workout, despite having to cut things short.

  9. #134
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    Jun 2010
    Location
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    AM Weight: 200.0

    Cardio: 30 min on the treadmill at 3.5mph, 6% incline. Stretching, then weights.

    9/28/10 - Legs

    Squats
    worked up to 225x2

    Notes: Terrible. My lower back felt completely unstable. Didn't challenge my legs at all... but I had to stop because I was afraid something was going to badly tweak.

    Leg Press
    2ppsx15
    3ppsx15
    4ppsx13 (+2 reps), 9 (+1 rep)

    Notes: Excellent.

    Leg Press Calf Raise
    3ppsx20, 20
    3.5x16 (+1 rep), 16 (+1 rep), 10

    Notes: Very nice. Added reps and also an additional set at 3.5

    Leg Curl
    65x10
    80x10, 10 (+3 reps), 7

    Hanging Leg Raise
    bwx5, 5, 5

    Man, squats are just so frustrating for me. As encouraging as last week's DL-ing was, this was disappointing. I think I'll just stick to DLs, work carefully with those and keep my fingers crossed that I don't overstress my low back.

    Otherwise a good workout.

  10. #135
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    AM Weight: 200.4

    30 min on the treadmill at 3.6mph, 6% incline. Then shoulders.

    9/28/10 - Shoulders

    Seated Military Press
    light warmups
    95x5
    115x6
    135x6
    145x5, 2

    Notes: Really close to 6 reps at 145. Trying for the 6th just killed me though.

    Seated Neutral-Grip DB Overhead Press
    40x10
    50x10
    60x6 (-2 reps)
    regular grip
    60x5

    Notes: Eh. Again, that first set of 145 on BB military press killed my strength.

    Lateral Raises
    25sx13 (+1 rep), 11 (+1 rep), 10

    Rear Delt Machine
    75x15
    80x15
    85x11, 10

    Notes: Nice sets at the new weight.

    Machine Lateral Raise
    35x12
    40x12
    45x12 (+2 reps)
    50x7

    Notes: Nice. Moving up again next week to 40/45/50.

    Rope Face Pull
    9x12
    10x12
    11x11 (+1 rep), 9 (+2 reps)

    Hammer Strength Shoulder Press
    140x15, +2, +2, +2

    Notes: Did this with about 10-20 seconds between each mini-set. I liked it... nice way to finish things off.

    Overall, not a bad workout, although the initial presses were disappointing. I might move to just DB presses... for some reason BB presses haven't felt right lately. Not that I haven't made some progress... but for some reason I feel like I'll progress faster with DB presses.

    Other notes:

    Initially I had planned to bulk until November of this year, then do a cut. However, I think the bulk is going to be extended at least until April 2011, and probably until fall of 2011. I've gained a lot of mass in the past year+, however I feel like I need more before I cut. Add in the fact that I'm keeping my bodyfat% in pretty good control, and I feel like I can keep adding mass for a while. Right now, the plan is to keep bulking for about 1 more year, and hopefully get up to around 220. Then I think I'll be in a position to drop 20-25 pounds and have a pretty solid physique.

    Also, regarding leg training, I'm going to experiment a little more. Maybe try out heavy walking lunges, the hack squat machine, etc. I just need to find things that aren't going to aggravate my lower back. I'm planning on deadlifting again next week, so hopefully that feels okay. Ultimately, I just need to find something that works and be consistent with it.

  11. #136
    Senior Member
    Join Date
    Jun 2010
    Location
    TX
    Posts
    155
    Haven't been posting my workouts in a while, but they've been going great. Here are some measurements I did first thing this morning, along with the change from my initial measurements back in June.

    AM Weight: 204.0

    Chest: 43.5 (+1)
    Biceps(R/L): 16/16 (+.5/+.5)
    Forearms: 12.75/12.675 (+.5/.5)
    Waist (at navel): 36 (-.125)
    Waist (at waistline): 36.75 (+.25)
    Thigh (halfway between knee and hip):24.25/24.25 (+.75/1)
    Calf: 16.25/16.325 (+.125/.125)

    3-point bodyfat calculation with calipers:

    Abdomen: 27mm
    Thigh: 13
    Pectoral: 14
    BF%: 15.9
    LBM: 171.6

    Overall, very pleased. BF went up from last measurement, although some of that might be subcutaneous water... which would also explain why my AM BW is about 2 pounds higher than its been lately.

    I'm happiest about my arms because they've always lagged, but measured a full 16" this morning, completely cold. Also very happy with the chest measurement, and I feel that it visually looks much better too. Legs are good, although still frustrating to measure... the measurement changes so much depending on where I measure exactly.

    Right now the plan it to stick with my current schedule until the new year. Then I'll likely switch to a more "balanced" program. The split I've been using has been to focus on what I consider my two biggest weak points: arms and shoulders. In 2011 I'll probably go to an upper-lower split, working everything 2x/week. My lower back and knee are feeling great... I've been working hard on flexibility the past several weeks. I've actually been doing yoga which has really helped.

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