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Thread: Hangar 18: The Journal of Bassist-Dude

  1. #26
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    Powerslave - Squat Day

    Unfortunately, no squatting actually got done today. The pain in my knees still hasn't left, despite feeling fine the majority of the time. Time to see my Chiro guy again. Also found that jumping into chins every workout isn't the greatest approach, so I'll be making some tweaks to the program. Other notes: I added a pause between reps at the bottom of my OH presses to eliminate bouncing/the stretch reflex. Hopefully it'll help strengthen my sticking point. I'm also feeling chins almost entirely in my bis, so I'm going to read up more on pull-up technique and ways to strengthen those straight away, rather than go from chins into pull-ups.

    OH Press:
    110lbs 2x5
    110lbs 1x4

    Glute Ham Raises:
    20lbs 3x8

    Weighted Chin-ups
    BW +15lbs 1x3
    + 15lbs 1x3 (could only get about 2/3 of the way up on these)
    + 5lbs 2x3
    + 5lbs 1x2 (only got half way on the 3rd rep)

    Lat Pull Downs:
    90lbs x12
    100lbs x10
    110lbs x8

    Weighted Planks:
    2x 45sec w/ 45lbs

    Oh yeah, my lower back felt fine today, if not more stable and stronger, so it looks like the volume for it on Deads Day shall remain as is. My calves on the other hand... Crazy DOMS at the moment, figures!
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  2. #27
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    Powerslave: Upper Body Day

    It's been roughly 2 years since I've done direct arm work. The pump feels weird, man. Aside from my back cramping up on my third barbell bench rep, everything went pretty well, and even the bench was still a 5lbs + 2 rep PR from when I tried maxing out a while back. Looks like I'll be leaving this part of the program as is, with a few minor changes to rep schemes, and switching barbell shrugs to dumbbell.

    Bench:
    Bar x12
    95lbs x5
    115lbs x4
    135lbs x5
    155lbs x3
    175lbs x3
    185lbs x3 --- PR!

    Flat Bench Dumbbell Press:
    40lbs 1x17
    40lbs 1x14

    Chin-ups:
    2x5
    1x3
    straight into Lat Pull Down: 120lbs x3

    Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
    45lbs x8 + 15lbs x5
    45lbs 1x8 + 10lbs x8
    45lbs 1x8 + 10lbs x10

    Barbell shrugs:
    155lbs 3x10

    Dumbbell Curls:
    20lbs x10
    25lbs x10
    20lbs x8
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  3. #28
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    Powerslave: Deadlift Day

    I've figured out exactly where I'm weak in my deadlift, so I'm going to reset and work up again and see how that works. 3x3 chins were really easy, so I'll be adding a rep on each set for the next workout, possibly two reps.

    Deadlifts:
    135lbs x5
    185lbs x5
    230lbs x3
    250lbs x2
    260lbs x1
    270lbs x5

    Good Mornings:
    135lbs 3x8

    Chin-ups:
    BW 3x3

    Back Extensions:
    BW + 45lbs 2x10

    Machine Standing Calf Raises:
    190lbs x20
    160lbs x20
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  4. #29
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    Powerslave - Squat Day

    This was a good news, bad news sort of workout. The good news was that my knees weren't hurting, I corrected my GHR form, and my OH Press is feeling way stronger now. The bad news is that I have a strange clicking/moving sensation in my left groin that I know shouldn't be there. Rather than risk an injury and set myself back further (especially before basketball season), I had to leave out the squats again today. Absolutely sucks. At least everything else went well.

    Squats::
    BW x10
    bar x10
    135lbs x5
    185lbs x4
    225lbs x3

    Step Ups:
    135lbs 3x6/leg

    Glute Ham Raises:
    bw 3x8
    10lbs 3x8

    Lat Pull Downs:
    110lbs 2x8
    90lbs x12

    Squat Walkouts/Bar Holds
    315lbs 2x20~ seconds
    Last edited by Bassist-Dude; 10-23-2010 at 08:22 PM.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  5. #30
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    Powerslave: Upper Body Day

    Huge PR on the Bench today! Feels great after having sucked at the lift for so long. Skipped chins after because my arms were shot, but the rest of the workout was great.

    Bench:
    Bar x12
    95lbs x7
    115lbs x5
    135lbs x4
    155lbs x3
    165lbs x3
    175lbs x3
    190lbs x2 --- Mini PR
    200lbs x1 --- Huge PR! :P

    Flat Bench Dumbbell Press:
    40lbs 2x15

    Chin-ups:
    1x5

    Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
    50lbs x8 + 12lbs x8

    Dumbell shrugs:
    70lbs/hand 3x12

    Dumbbell Curls:
    20lbs 3x10
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  6. #31
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    Powerslave: Deadlift Day

    It's looking like this week is gonna be a week of PRs and meeting goals!
    I hit another one today, and finally broke the 3 plate barrier with a 315 deadlift! I know it's not incredibly impressive around here, but it felt great. Form wasn't perfect, but it never is on a max lift, and it completely confirmed what I need to work on to throw even more weight on the bar.

    Deadlift:
    135lbs x5
    185lbs x4
    225lbs x3
    245lbs x2
    275lbs x1
    295lbs x1
    315lbs x1 --- 30lbs PR!

    Chin-ups:
    BW 3x3
    BW 1x4

    Back Extensions:
    45lbs 3x10

    Machine Standing Calf Raises:
    150lbs 3x20
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  7. #32
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    Powerslave: Squat Day

    I was shooting for 285 x5 to finish off this week of PRs/Goal Reaching, but that didn't quite happen. I did get 285 for two singles, though. I wasn't sure if I hit depth on the first, so I made sure I did on the second. Getting that one up was one hell of a grind though. Squatting in general felt really slow/sticky today, probably related to the Deadlift PR earlier this week. At least my knees are feeling good again! After Squats, I switched out Step-Ups for Front Squats, and found I like them a whole lot more. They'll be sticking around until I've got to revise my programming for basketball season.

    Squats::
    BW x10
    bar x10
    135lbs x5
    185lbs x4
    225lbs x3
    255lbs x2
    275lbs x1
    285lbs x1
    285lbs x1 --- PR!

    Front Squats
    Bar x6
    95lbs x5
    115lbs x3
    135lbs 3x5

    Glute Ham Raises:
    15lbs 3x8

    OH Press:
    Bar x5
    95lbs x4
    105lbs x3
    115lbs x2
    120lbs x1
    125lbs 3x5

    Lat Pull Downs:
    150lbs x5
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  8. #33
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    Powerslave: Upper Body Day

    Forgot my headphones today, and found out listening to the gym music kinda sucks. Oh well, still had a good workout.

    Bench:
    Bar x21
    95lbs x10
    115lbs x8
    135lbs x5
    155lbs x3
    170lbs x3
    185lbs x3 --- Slight help from spotter on the third, would have still got the rep.
    185lbs x1 --- No help after 10 second rest.

    Flat Bench Dumbbell Press:
    45lbs 1x16
    45lbs 1x15

    Lat Pulldowns:
    150lbs 2x5
    130lbs 1x9

    Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
    50lbs x10 + 12lbs x8 -- x1
    50lbs x10 + 12lbs x10 -- x2

    Dumbell shrugs:
    80lbs/hand 2x10
    85lbs/hand 1x10

    Dumbbell Curls:
    20lbs 2x10
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  9. #34
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    Powerslave: Deadlift Day

    This may or may not be my last real Deadlift day, depending on how basketball season starts out. As it looks right now, I'll only be able to workout one day a week, possibly two depending on the intensity of practice and game scheduling. I'll figure that out once I'm there.

    Deadlift:
    135lbs x5
    185lbs x4
    225lbs x3
    255lbs x2
    275lbs x1
    285lbs 2x3
    285lbs 1x2

    Chin-ups:
    BW 1x4
    BW 2x3

    Back Extensions:
    45lbs 3x10

    Machine Standing Calf Raises:
    150lbs 3x20
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  10. #35
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    Powerslave: Squat Day

    Seeing how basketball season is starting up within the next week, possibly two, today was probably my last heavy Squat day (if not second last), so I figured I should continue with my trend of going full out and testing myself. What does that mean?

    20 rep squats!

    A 5lbs and 1 extra rep PR on them, too!
    I found these much easier than my first experiment with 20 rep squats, but still a good challenge. All the lower back work has definitely been paying off. I'm thinking if I can get one more real leg day in, I'll do another 20 rep day with more weight. Getting 200 x20 would be sick.
    Oh yeah, I set a rep PR on OH presses today, too. Felt great!


    Squats::
    BW x10
    bar x10
    135lbs x5
    155lbs x4
    175lbs x3
    185lbs x2
    190lbs 1x21 --- PR!

    Glute Ham Raises:
    15lbs 3x8

    Lat Pull Downs:
    120lbs x10
    130lbs 3x8
    140lbs x3

    OH Press:
    Bar x5
    85lbs x5
    95lbs x4
    115lbs x3
    120lbs x2
    135lbs 1x3 --- 2 Rep PR
    135lbs 1x2 --- wanted another 3, only got 2
    115lbs 1x5
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  11. #36
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    Powerslave: Upper Body Day

    Had fitness testing at school today, and my push-ups were pretty weak then. That more or less carried over to my pressing today, benching just felt off. Will go at it harder next time around. Back part of my workout went really well, however. Forearms felt absolutely fried after. Going to place heavy emphasis on grip work during the basketball season and eliminate that weak point.

    Bench:
    Bar x21
    95lbs x10
    115lbs x8
    135lbs x5
    155lbs x5
    175lbs x3
    190lbs x1

    Flat Bench Dumbbell Press:
    45lbs 2x15

    Lat Pulldowns:
    130lbs x5
    140lbs 2x5

    Dumbbell Rows + Facepulls/Rear Delt Flyes (Superset):
    55lbs x8 + 15lbs x8 -- x3

    Dumbell shrugs:
    85lbs/hand 3x10

    Dumbbell Curls:
    25lbs 3x8
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  12. #37
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    Powerslave: Upper Body Day

    Skipped my Deadlift and Squat days last week in favour of resting after basketball and giving everything a chance to heal up. Basketball is more or less in full swing now, and it's looking like Friday or Saturday will be my open days for workouts, provided I don't have tournaments or extra practices. Going to focus my in-season training on fixing weak points and maintaining the strength I've already got.

    Bench:
    Bar x20
    95lbs x10
    115lbs x8
    135lbs x8
    155lbs 2x8
    135lbs x10

    Lat Pulldowns:
    140lbs 1x5
    110lbs 3x8

    Dumbbell Rows:
    60lbs 3x8

    Dumbell shrugs:
    85lbs/hand 3x10

    Dumbbell Curls:
    25lbs 1x10
    25lbs 1x8
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  13. #38
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    In Season Workout

    It's been way too long since I did any squatting or deadlifting, so I made a quick trip to the gym today to get some practice in. Once basketball season settles into a rhythm, I'll be able to go more consistently and plan my workouts a bit better.

    Squats:
    BW x10
    Bar x10
    135lbs x8
    185lbs x5
    205lbs x3
    225lbs x5

    Deadlifts:
    135lbs x5
    185lbs x5
    205lbs x3
    230lbs x3
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  14. #39
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    In Season Workout 2

    Been way too long since I lifted, so getting in the gym felt great today. My basketball schedule is pretty hectic, but it seems like the more I squat and deadlift, the better my knees and groin end up feeling. This means I've got even more reason to get in the gym, even if I've got to keep the weights lower than I'd like. Also, benching more than I squat in the same workout feels lame... Can't believe people do that regularly

    Front Squats:
    Bar x8
    95lbs 3x8

    Bench:
    Bar x12
    95lbs x5
    115lbs x3
    135lbs x1
    145lbs x10
    145lbs 2x8

    Deadlift:
    135lbs x5
    185lbs 2x5
    185lbs 1x7
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  15. #40
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    In Season Workout 3

    After a week of harder strength/fitness focused practices, I've got a much anticipated Christmas break coming up. Definitely going to get in the gym over the break and do some proper lifting.

    Chin-ups:
    BW 3x5

    OH Press:
    115lbs 3x5

    Static Barbell Holds:
    135lbs 3x30seconds
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  16. #41
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    In Season Workout 4

    Tried out Goblet Squats today. Love em, found out they hit my lower back really well. Will definitely be using them throughout the season to keep my form up.

    Goblet Squats:
    45lbs x5
    55lbs 1x8
    55lbs 1x10

    Bench:
    Bar x12
    95lbs x5
    115lbs x5
    135lbs x3
    145lbs 2x10

    Chin-ups:
    BW 2x5

    Also did a one handed deadlift with 135, just for kicks, wasn't too hard at all.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  17. #42
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    In Season Workout 5

    Worked with Goblet squats a bit more today. I think I'm going to start using them as a warm up, as well as post-squat accessory work. They're definitely helping my form already. On more mixed note, I'm down to 178lbs or so, probably due to basketball season and not eating enough. Definitely got to get my diet inline and get something out of this forced cut. Maybe turn it into a more preferable recomp attempt.

    Goblet Squats:
    55lbs 5x8

    Barbell Squats:
    Bar x10
    135lbs x5
    185lbs x5

    Deadlifts:
    135lbs x5
    185lbs 2x5
    185lbs x10
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  18. #43
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    In Season Workout 6

    Have another basketball game tomorrow, so I took it really easy today. On the upside, my squat form is sticking around, maybe even getting a bit better.

    Squats:
    135lbs 3x5

    Lat Pulldowns:
    90lbs x12
    100lbs x10
    110lbs x8

    Dumbbell Bench Press:
    25lbs 2x18
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  19. #44
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    In Season Workout 7

    I'm noticing that basketball has really done a number on my mobility, and not in a good way. It's probably my own fault for not foam rolling and stretching consistently (read: at all), but I've got some strong clicking going on in my inner hips/adductors group on both legs, as well as some other irregularities. I'm hoping these will clear up with regular stretching and mobility work, if not, it's off to see my chiro/ART guy again

    Squats:
    25lbs x6 (Goblet)
    Bar x8
    95lbs x5
    115lbs x5
    135lbs x5
    185lbs x3
    205lbs x3
    225lbs x1

    Barbell Rows superset with Push Ups:
    (115lbs x6 -- bodyweight x10) x2
    (115lbs x12 -- bodyweight x21) x1
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  20. #45
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    In Season Workout 8

    This was more a maintenance/form work/learning sort of workout, seeing as I have full week of basketball coming up (game, practices, tournament), so I took it really easy. Cannot wait to start working hard again, however.

    Goblet Squats:
    35lbs 3x5

    OH Press:
    45lbs x8
    65lbs x8
    75lbs x5
    95lbs x5
    100lbs 3x5

    Found I can almost complete a pull-up now, most likely due to losing weight over basketball season. I just can't get the last 3-4 inches to touch the bar to my upper chest at the end of a rep. I think I'm going to start focusing more effort in this area, as it won't have too big of an effect on basketball.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  21. #46
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    The Return

    After taking a rest week post-basketball season, then getting sick the week following, I'm finally back in the gym. It feels great to be squatting again! The general plan now is to get my strength levels roughly back to where they were before the season, while also addressing some critical imbalances and doing more form and mobility work along the way. Once I'm back in the swing of things, I'm thinking I'll start a 20-rep Squat program, or another strength focused program, but with a bit more of a hypertrophy element, or at least a wider range of movements. As awesome as Starting Strength is, 5 total movements are getting tad bit repetitive.

    Squats:
    Bar x5
    95lbs x5
    115lbs x5
    135lbs x5
    155lbs x5
    185lbs x5

    Barbell Rows:
    bar x21
    65lbs x8
    95lbs 2x8 + 1x12
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  22. #47
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    The Return - Pt. 2

    Squats left my hips/glutes area feeling like knots for a couple days, but I was feeling good today, and really missing my old, epic deadlift shins. Kept it pretty minimal, but also put a big focus on proper form, keeping the lats involved with my shoulder blades locked in. Also did a (very, very small) bit of HIIT at a nearby track and loved it. Will have to find a day to program that in.

    Deadlifts:
    Bar x12
    95lbs x10
    115lbs x8
    135lbs x5
    155lbs x5
    185lbs x5

    HIIT:
    400 meters total, half sprinted, half mid jogged, alternated.
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  23. #48
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    The Return - Pt. 3

    I'm getting this up a bit late, because it's spring break and all that and I got busy pretty quick.
    Anyways, squats are feeling better and better, and I'm already noticing an improvement on my back now that I'm rowing properly.

    Squat:
    *can't remember warm up*
    185lbs 3x5

    Barbell Rows
    *can't remember warm up*
    95lbs 3x12
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  24. #49
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    The Return - Pt. 4

    I'm finding that my mobility and flexibility are rather lacking, particularly in my hips/groin area, so it's definitely time to incorporate a more thorough warm-up routine, as well as stretching and foam rolling every day. Hopefully I'll see improvements relatively quickly.

    Deadlift:
    bar x8
    135lbs x5
    155lbs x5
    185lbs x5
    205lbs x5

    Front Squats:
    bar 3x5
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

  25. #50
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    Planning Update

    For anyone who's been following, you might've noticed the general brevity/lack of doing much of anything at all in my past few workouts! I plan to end that today, as I finally got around to whipping up a better plan to ease myself back into lifting, get back to my pre-season level, and hopefully address some of my weaknesses at the same time.

    As of now, this is how it looks:
    - The Focus Lift of the day (Squat, Bench/OH Press, Dead) is done as heavy as possible, everything else is done by feel, but should still be challenging.
    - Numbers in brackets are a general warm-up guide

    Squat Focus Day - Monday
    Squat: (10, 8, 6) 3x3, 1x10
    Lunges/Leg Press: 2x12
    Good Mornings: 3x8
    Calf Raises: 2x20
    (Pull-up Work)
    Negative Chin-ups, 4 x 2-3
    45-degree Bent Over Row, 4 x 10, 8, 6, 12
    Wide Grip Pulldown, 3 x 12, 10, 8

    Pressing Focus Day - Wednesday
    Push-ups: 2x10
    Bench / OH Press: (12, 10, 8) 1x5, 2-3 x 8-10 / OH Press
    DB Press: 2x8 / DB Bench: 2x20
    Reverse Flies: 3x10
    Planks: 3x30seconds (Progress to a full minute, then add weight)

    Deadlift Focus Day - Friday
    Deadlift: (8, 5, 3, 1) 3x5, 1x8
    Glute-Ham Raises: 3x8
    Back Extensions: 2x10
    (Pull-up Work)
    Flexed-arm hang, 4 x 15 seconds
    Assisted pull-ups, 4 x 8-12
    DB row, 3 x 10, 8, 6
    Front Squats: 3x10
    Farmerís Walks: 2-4xdistance

    The pull-up work was pulled from an article on TNation (yeah, I know, not always the greatest source of info :P) but it looks reasonable enough to me. Other than that, any advice or critiques are very welcome!


    Finally, with my competitive sports career pretty much over, I'm going to start making efforts to plan more long-term and not rush anything. After looking back in my journal, I realized I had some pretty unrealistic expectations/goals in relation to the time I gave myself to achieve them. Lesson learned!
    Age: 20 / Height: 6' 1" / Weight: 200lbs / Squat: 315lbs / Deadlift: 325lbs / Bench: 225lbs

    Hangar 18 - Journal

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