The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    From fatass to badass... my quest for strength.

    Well I've been lurking here for months, just about 9 months under my belt of working out. I think it's time to start a journal. I did SS for about 5 months, then started adding some accessory work. My lifts stalled out about a month ago so I'm starting a journal to really keep track of what I'm doing and how I'm progressing.

    I'm 5'10", 204 lbs.

    Today's workout:

    Squat - 2x5 BB, 1x5 95, 1x3 135, 1x2 185, 3x5 250
    Bench - 2x5 BB, 1x5 95, 1x3 135, 1x2 160, 2x5 185, 1x4 185 (missed last rep)
    Deads - 1x5 135, 1x3 185, 1x2 225, 1x5 300
    Dips - 3x5 (10lb weight added)
    Curls - 2x8 45, 1x5 45

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  3. #2
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    Horrible workout today. Moved my squat up to a new PR and it toasted me. Had to drop set my last set. We were also under some time constraints so I took much less time inbetween sets so that could have had something to do with it. Skipped breakfast too, so that never helps....

    Was 202lb this morning.

    Squat - 2x5 BB, 1x5 95, 1x3 135, 1x2 205, 2x5 255, 1x4 245
    Overhead Press - 2x5 BB, 1x5 65, 1x3 85, 1x2 95, 1x5 115, 1x5 115 (push pressed last rep), 1x5 115 (push pressed last 2 reps)
    Bent over DB row - 3x8 45
    Last edited by SplitQuick; 05-14-2010 at 10:39 AM.

  4. #3
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    Updating for Saturday first. Did a quick bench session on saturday to see how the HCT-12 routine would work for me. After 7-8 months of SS I'm gonna give HCT-12 a shot.

    Saturday - 5/15/10

    Bench 2x5 BB, 1x5 95, 1x3, 135, 1x2 155, 1x6 185, 1x2 185, 1x2 185, 1x2 185 (30 sec rest between +2's)
    Close-grip BP 2x10 135

  5. #4
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    Tried out HCT-12 today. I decided to start this routine as it has almost the same exercise selection as SS with a little added, which I've been doing anyway.

    Bench 1x6 BB, 1x6 95, 1x6 135, 1x6 155, 1x5 185 (missed 6th rep ) 1x2 185, (had to wait about 2 mins as someone was working in with me) 1x2 185, 1x2 185, 1x2 185 (30 sec rest between these sets, did 3 +2's since I had a few mins rest between my first +2)

    Close-grip Bench 1x6 135

    Barbell Row 1x6 BB, 1x6 95, 1x6 115, 1x6 135, 1x2 135, 1x2 135, 1x2 135 (last few sets had to break form a bit to finish the rep, may need to lower the weight a bit on these and work up)

    Overhead press 1x6 BB, 1x6 65, 1x6 95, 1x6 115 (push pressed last rep) 1x2 115, 1x2 115 (push pressed 2nd rep), 1x2 115 (push pressed both reps) - This is normally an exercise I nail, not sure what was going on today. I think doing the CGBP while waiting for the rack may have impacted this...

    Lat pulldown 1x6 60lbs, 1x6 80lbs, 1x6 100lbs, 1x6 120lbs, 1x6 140lbs, 1x2 140, 1x2 140, 1x2 140 (need practice with these, I get very weak near the bottom of the rep at 140+ lbs, right where the bar is about at the top of my head until my chin)

    Dips 1x6 BW, 1x6 BW, 1x6 +15 lbs, 1x2 +15lbs, 1x2 +15lbs, 1x2 +15lbs (15-30 sec rest between the +2's)

    Rack Chins 3x6 BW (the last 3-4"s become very hard, can't really touch my chest, need more practice with these.

    Concentration curls 1x6 25lbs, 1x6 35lbs, 1x6 45lbs, 1x2 45lbs, 1x2 45 lbs, 1x2 45 lbs (15 sec rest between the +2's)

    Overall the workout felt great. I think I'm going to have a little bit of trouble finding how many warm up sets I can do until it starts to affect my cluster set.
    Last edited by SplitQuick; 05-27-2010 at 05:18 PM.

  6. #5
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    Did my 2nd workout with HCT-12. I gotta say I'm really enjoying this routine. It feels like all I did was deviate from SS slightly and add more reps. Really liking it so far.

    Back Squat 1x6 BB, 1x6 95, 1x6 135, 1x6 185, 1x6 225, 1x2 225, 1x2 225, 1x2 225
    The extra reps on warm-ups really made me feel toasted. I'm used to doing 5/3/2 for warmups and doing all sets of 6 made it feel like I wasn't going to be able to go past 225 today. Although I should have, the +2's felt easy even with the 15-30 sec. rest. Should have done 250 or so.

    Deadlift 1x6 135, 1x6 185, 1x6 235, 1x6 285, 1x2 285, 1x2 285, 1x2 285
    Wow these felt great. with SS the deadlift is a very short routine and this is one of my favorite lifts. The 1x6 with the +2s felt perfect. I had a slight leg burn afterwards and I've never had a problem deadlifting on squat day, I think this was near perfect.

    Calf Press on leg press 1x15 25lbs per leg, 1x15 50lbs per leg, 1x15 75lbs per leg, 1x15 100lbs per leg

    Barbell rollout Did about 5 of these, REALLY need to practice this movement. I barely got 5 and they felt very awkward.

    Roman chair Sit-ups 3x10
    Since the BB rollouts didn't work I did these.

    Barbell Curl 1x6 BB, 1x6 65lbs, 1x6 75lbs, 1x6 85lbs, 1x2 85lbs, 1x2 85lbs, 1x2 85lbs
    Almost perfect weight on these, the very last rep of the +2 I had to arch my back a bit but I think this is a great weight scheme for me.
    Last edited by SplitQuick; 05-20-2010 at 12:43 PM.

  7. #6
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    Was 200lb this morning

    Flat Bench 1x6 BB, 1x6 100, 1x6 140, 1x6 160, 1x5 190 (missed last rep AGAIN), 1x2 190, 1x2 190, 1x2 190 (+2's went fine, missed that last rep again though on the 6's)

    Close grip bench 2x10 95 (was waiting for workout buddy to get done, so I jumped in on his CG sets to bust out a few reps)

    Overhead Press 1x6 BB, 1x6 65, 1x6 85, 1x6 115, 1x2 115, 1x2 115, 1x2 115 (push pressed a few of the +2's, Monday I will be dropping the weight to 110 on these to see if I can stop ****ing these up)

    Barbell Row 1x6 BB, 1x6 95, 1x6 115, 1x6 135, 1x6 155, 1x2 155, 1x2 155, 1x2 155 (watched form videos on this exercise and found I was doing it very wrong. I was stiff-legged and my back was parallel with the ground. Changed my form to slightly bent knees and 45* back angle and these were MUCH more manageable. I feel like I could have done 175 or so on these.)

    Dips 1x6 BW, 1x6 +10lbs, 1x6 +15lbs, 1x6 +25lbs, 1x2 +25lbs, 1x2 +25lbs, 1x2 +25lbs (I feel like I'm really progressing with the dips, this is the most weight i've done on dips and felt like I could have done +35, will keep moving these up in weight)

    Pulldowns 1x6 60, 1x6 80, 1x6 100, 1x6 120, 1x6 140, 1x2 140, 1x2 140, 1x2 140

    Tweaked my wrist slightly on overhead presses, and still need to practice pulldowns more, as it gets hard to complete the rep from the top of my head to past my chin.
    Last edited by SplitQuick; 05-20-2010 at 12:42 PM.

  8. #7
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    Good workout today. My wrist was worse than I thought. Can't do any pushing with my right wrist, can only pull. Good thing today was legs

    Squat 1x6 BB, 1x6 100, 1x6 140, 1x6 190, 1x6 250, 1x2 250, 1x2 250, 1x2 250 (15-20 sec rest between +2's) Felt perfect, nailed every rep, speed was good, tightness was good. Great squat day.

    Calf press on leg press 1x10 45lbs per leg, 1x10 90lbs per leg, 1x10 135 lbs per leg

    Concentration curls 1x8 25lbs, 1x8 35lbs, 1x6 40lbs, 1x2 40lbs, 1x2 40lbs, 1x2 40lbs (Did these instead of barbell curls, can't rotate my wrist so BB curls were out of the question, couldn't do more than 40's either as my right wrist hurt with the 45's)

    Decline sit-ups 1x10 BW, 1x6 +10lbs, 1x6 +25 lbs, 1x2 +25lbs, 1x2 +25lbs, 1x2 +25lbs

    Rack deadlifts from lowest pin 1x6 140, 1x6 190, 1x6 280, 1x2 280, 1x2 280, 1x2 280
    (Did rack deadlifts as I was nervous my wrist was going to start hurting mid-deadlift. No wrist pain from pulling though)

  9. #8
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    Right wrist is only at about 80-85% so I took it easy on it today. If it hurt I backed off. Still got a decent workout.

    Bench Press 1x6 BB, 1x6 100, 1x6 140, 1x6 160, 1x6 180, 1x2 180, 1x2 180, 1x2 180 - wrist hurt a little but was mostly ok for bench.

    Barbell Rows 1x6 BB, 1x6 95, 1x6 135, 1x6 155, 1x2 155, 1x2 155, 1x2 155

    Overhead Press 1x6 BB, 1x6 65, 1x6 85, 1x6 95, 1x2 95, 1x2 95, 1x2 95 - This is the exercise I hurt my wrist on, took it easy on this. Not much pain though.

    Lat Pulldowns 1x6 60lbs, 1x6 80lbs, 1x6 100lbs, 1x6 120lbs, 1x6 140lbs, 1x2 140lbs, 1x2 140lbs, 1x2 140lbs

    Dips 1x6 BW, 1x6 BW - wrist was about done here, so i took it easy and kept dips to a minimum.

  10. #9
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    198lbs

    Wrist is still sore as hell. Had to kill most of the workout.

    Squat 1x6 BB, 1x6 100, 1x6 140, 1x6 190, 1x5 260, 1x2 250, 1x2 250, 1x2 250 - Had to dropset the +2s, the 260 was too much still.

    Calf Press on Leg press 1x10 45lbs per leg, 1x10 90lbs per leg, 1x10 90lbs per leg

    Deadlifts 1x6 135, 1x6 185 - Wrist started hurting again, all i did for deads

    Concentration Curls 1x6 25lbs per, 1x6 35lbs, 1x6 40lbs , 1x2 40lbs, 1x2 40lbs, 1x2 40lbs
    Last edited by SplitQuick; 05-25-2010 at 07:22 PM.

  11. #10
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    Good workout. Felt good to kill it today since Tuesday was a crap day.
    Wrist was feeling like 80-85% today but after I left the gym it was actually feeling better and feels like it's 90-95%

    Bench 1x6 BB, 1x6 100, 1x6 140, 1x6 150, 1x6 185, 1x2 185, 1x2 185, 1x2 185 - Didn't even struggle. Bench felt really good today. Nailed every rep with ease.

    Barbell Rows 1x6 95, 1x6 115, 1x6 135, 1x6 160, 1x2 160, 1x2 160, 1x2 160

    Overhead Press 1x6 BB, 1x6 65, 1x6 85, 1x6 105, 1x2 105, 1x2 105, 1x2 105 - This seemed really easy today even with the wrist bothering me a little. Will go to 110 for last set on Mon.

    Dips 1x6 BW, 1x6 +15lbs, 1x6 +15lbs, 1x6 +25lbs, 1x2 +25lbs, 1x2 +25lbs, 1x2 +25lbs

    Rack Chins 2x6 BW - Wanted to practice these a bit, was able to get each rep where I could touch my chest to the bar.

    Lat Pulldowns 1x6 60lbs, 1x6 80lbs, 1x6 100lbs, 1x6 120lbs, 1x6 140lbs, 1x2 140lbs, 1x2 140lbs, 1x2 140lbs - These are getting easier! I can do all the reps with getting the bar to my chin/chest.
    Last edited by SplitQuick; 05-27-2010 at 01:11 PM.

  12. #11
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    Work called and had to cut the workout short today

    Squats
    1x6 BB
    1x6 100
    1x6 140
    1x6 210
    1x6 255
    1x2 255
    1x2 255
    1x2 255

    Deadlifts
    1x6 135
    1x6 185
    1x6 235
    1x6 295
    1x2 295
    1x2 295
    1x2 295

    Concentration curls - Wrist still too sore to do BB curls
    1x6 43lbs
    1x6 43lbs
    1x6 43lbs
    1x2 43lbs
    1x2 43lbs
    1x2 43lbs

  13. #12
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    Gym was closed today, had to improvise. Couldn't find anything suitable to do dips on..

    Bench
    1x6 BB
    1x6 95
    1x6 135
    1x6 155
    1x5 190
    1x2 190
    1x2 190
    1x1 190

    Overhead Press
    1x6 BB
    1x6 65
    1x6 85
    1x6 90
    1x6 105
    1x2 105
    1x2 105
    1x2 105

    Barbell Rows
    1x6 95
    1x6 115
    1x6 145
    1x6 165
    1x2 165
    1x2 165
    1x2 165

    Rack Chins
    2x6 BW

    Chin ups
    1x4
    1x2

  14. #13
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    Gym was closed today, had to improvise. Couldn't find anything suitable to do dips on..

    Bench
    1x6 BB
    1x6 95
    1x6 135
    1x6 155
    1x5 190
    1x2 190
    1x2 190
    1x1 190

    Overhead Press
    1x6 BB
    1x6 65
    1x6 85
    1x6 90
    1x6 105
    1x2 105
    1x2 105
    1x2 105

    Barbell Rows
    1x6 95
    1x6 115
    1x6 145
    1x6 165
    1x2 165
    1x2 165
    1x2 165

    Rack Chins
    2x6 BW

    Chin ups
    1x4
    1x2

  15. #14
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    Pretty good workout today. Couldn't finish my +2s on deads, I forgot my chalk and barehanded I just lost grip after my 6 set.

    Squat
    1x6 BB
    1x6 100
    1x6 140
    1x6 190
    1x6 250
    1x2 250
    1x2 250
    1x2 250

    Calf Raises on Leg Press
    1x10 45 lbs per leg
    1x10 90 lbs per leg
    1x10 115 lbs per leg
    1x10 125 lbs per leg

    Deadlifts
    1x6 135
    1x6 185
    1x6 235
    1x6 300

    Decline Sit-ups
    1x6 BW
    1x6 BW
    1x6 +10lbs
    1x6 +10lbs
    1x6 +25lbs
    1x2 +25lbs
    1x2 +25lbs
    1x2 +25lbs

    Barbell Curls
    1x6 50
    1x6 70
    1x6 80
    1x6 85
    1x2 85
    1x2 85
    1x2 85

  16. #15
    Senior Member bojackson's Avatar
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    keep working. is your wrist cronic? if not, let it rest. not worth grinding thru an injury if its not getting better. good luck.....
    I am not "the" Bo Jackson, i just stole his name.....
    6'1 230
    Squat 555 - belt only
    Bench 340 - raw(11.3.11)
    DL 540 - belt only
    "Dont confuse activity with progress." - Gene Stallings
    My Log - http://www.wannabebig.com/forums/sho...35550-Bo-s-Log

  17. #16
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    Quote Originally Posted by bojackson View Post
    keep working. is your wrist cronic? if not, let it rest. not worth grinding thru an injury if its not getting better. good luck.....
    No I just tweaked it during OHP. It's definitely getting better and I've been going light on anything that hurts it.
    It's at about 95% now.

  18. #17
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    Todays workout, blah... had to work till 4AM last night and didn't wake up until almost noon. Ran to the gym and was definitely tired as hell after working a 18 hour day the day before...

    Bench
    1x6 BB
    1x6 95
    1x6 115
    1x6 135
    1x4 190
    1x2 185
    1x2 185
    1x2 185

    Just can't break past that 190... not sure how I couldn't even get 5 of em today, although the 135 felt heavy too. really wanna get into the 200s for my working sets

    Overhead press
    1x6 BB
    1x6 65
    1x6 85
    1x6 95
    1x6 110
    1x2 110
    1x2 110
    1x2 110

    Felt really good to nail 110 on OHP. I kept failing to get my sets complete with 115 and that's what I hurt my wrist on, but the 110 felt really good.

    Barbell Rows
    1x6 95
    1x6 115
    1x6 135
    1x6 165
    1x2 165
    1x2 165
    1x2 165

    Dips
    5x6 BW

    Wrist felt ok but was hurting a tiny bit on dips so I didn't want to add weight today, figured I'd just do 5 sets of BW. BW dips are getting VERY easy though now.

    Lat Pulldowns

    1x6 60
    1x6 80
    1x6 100
    1x6 120
    1x6 140
    1x6 160

    Didn't get to +2 these, time constraint and had to leave the gym

  19. #18
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    Pretty good workout today.

    Squat
    1x6 BB
    1x6 95
    1x6 135
    1x6 205
    1x6 245
    1x2 245
    1x2 245
    1x2 245

    Deadlift
    1x6 135
    1x6 185
    1x6 235
    1x3 305
    1x3 285
    1x2 285
    1x2 285
    1x2 285

    For some reason deads just felt extra heavy today. I pulled 20 lbs off it and they were too easy. Think I just needed more intensity that I didn't have after squats

    Calf press on leg press
    1x10 45 lbs per leg
    1x10 90 lbs per leg
    1x10 115 lbs per leg

    Decline Sit-ups
    2x6 BW
    3x6 +10 lbs
    1x2 +10 lbs
    1x2 +10 lbs
    1x2 +10 lbs

    Barbell Curls
    1x6 BB
    1x6 60
    1x6 70
    1x6 80
    1x2 80
    1x2 80
    1x2 80

  20. #19
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    DELOAD WEEK

    I'm deloading most of my lifts and will start moving up again. Trying to get past my sticking points as my progression has stalled.

    Bench
    1x6 BB
    1x6 95
    1x6 115
    1x6 135
    1x6 165
    1x2 165
    1x2 165
    1x2 165

    Overhead Press
    1x6 BB
    1x6 65
    1x6 75
    1x6 90
    1x2 90
    1x2 90
    1x2 90

    Barbell Rows
    1x6 BB
    1x6 95
    1x6 115
    1x6 135
    1x2 135
    1x2 135
    1x2 135

    Dips
    5x6 BW
    1x2 BW
    1x2 BW
    1x2 BW

    Lat Pulldowns
    1x6 60
    1x6 80
    1x6 100
    1x6 120
    1x6 140
    1x2 140
    1x2 140
    1x2 140

  21. #20
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    Update for yesterday

    Tuesday 6/8/10

    Squat
    1x6 BB
    1x6 95
    1x6 135
    1x6 205
    1x6 225
    1x2 225
    1x2 225
    1x2 225

    Deadlift
    1x6 135
    1x6 185
    1x6 205
    1x6 245
    1x2 245
    1x2 245
    1x2 245

    Calf Press on leg press machine
    1x10 45 lbs per leg
    1x10 75 lbs per leg
    1x10 125 lbs per leg

    Decline Sit-ups
    2x6 BW
    3x6 +10 lbs
    1x2 +10 lbs
    1x2 +10 lbs
    1x2 +10 lbs

    Barbell Curls
    1x6 BB
    1x6 55
    1x6 65
    1x6 75
    1x6 90
    1x2 85
    1x2 85
    1x2 85

    Good workout overall

  22. #21
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    Working back up from my deloaded weights.

    Bench
    1x6 BB
    1x6 95
    1x6 115
    1x6 155
    1x6 170
    1x2 170
    1x2 170
    1x2 170

    Overhead Press
    1x6 BB
    1x6 55
    1x6 65
    1x6 85
    1x6 95
    1x2 95
    1x2 95
    1x2 95

    Barbell Rows
    1x6 BB
    1x6 95
    1x6 105
    1x6 115
    1x6 140
    1x2 140
    1x2 140
    1x2 140

    Incline Bench
    1x5 130
    1x5 135

    Dips
    1x6 BW
    1x6 BW
    1x6 +10lbs
    1x6 +10lbs
    1x6 +15lbs
    1x2 +15lbs
    1x2 +15lbs
    1x2 +15lbs

    Rack Chins
    3x6 BW
    1x2 BW
    1x2 BW
    1x2 BW

    Chin ups
    1x4
    1x2

  23. #22
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    Good workout today. Deads felt extremely light today. Felt like the last warmup set was heavier than my working set...

    Squat
    1x6 BB
    1x6 95
    1x6 135
    1x6 205
    1x6 235
    1x2 235
    1x2 235
    1x2 235

    Deadlift
    1x6 135
    1x6 185
    1x6 235
    1x6 255
    1x2 255
    1x2 255
    1x2 255

    Calf press on leg press machine
    1x10 45 lbs per leg
    1x10 70 lbs per leg
    1x10 100 lbs per leg
    1x10 110 lbs per leg

    Decline Sit-ups
    2x6 BW
    2x6 +10 lbs
    1x6 +25 lbs
    1x2 +25 lbs
    1x2 +25 lbs
    1x2 +25 lbs

    Barbell Curls
    1x6 BB
    1x6 55
    1x6 65
    1x6 75
    1x6 85
    1x2 85
    1x2 85
    1x2 85

  24. #23
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    Update for yesterday


    Monday - 6/14/10

    Bench
    1x6 BB
    1x6 95
    1x6 115
    1x6 155
    1x6 175
    1x2 175
    1x2 175
    1x2 175

    Dumbbell Rows
    1x6 25lb per arm
    1x6 35lb per arm
    1x6 45lb per arm
    1x6 60lb per arm
    1x2 60lb per arm
    1x2 60lb per arm
    1x2 60lb per arm

    Overhead Press
    1x6 BB
    1x6 55
    1x6 65
    1x6 85
    1x6 100
    1x2 100
    1x2 100
    1x2 100

    Rack Chins
    4x6 BW
    1x2 BW
    1x2 BW
    1x2 BW

    Dips
    2x6 BW
    2x6 +10 lbs
    1x6 +25 lbs
    1x2 +25 lbs
    1x2 +25 lbs
    1x2 +25 lbs

    Incline Bench
    1x5 130
    1x6 135

    Chin ups
    1x2
    1x1

  25. #24
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    Good workout today. Went in with no energy but after squats it picked up...

    Squat
    1x6 BB
    1x6 100
    1x6 140
    1x6 210
    1x6 250
    1x2 250
    1x2 250
    1x2 250

    Deadlift
    1x6 135
    1x6 185
    1x6 235
    1x6 265
    1x2 265
    1x2 265
    1x2 265

    Calf press on leg press
    1x10 45lbs per leg
    1x10 70lbs per leg
    1x10 95lbs per leg
    1x10 120lbs per leg

    Barbell Curls
    1x6 50
    1x6 60
    1x6 70
    1x6 90
    1x2 90
    1x2 90
    1x2 90

    Decline Sit-ups
    2x10 BW
    (Ran out of time, had to just do 2 sets of sit-ups real quick)

  26. #25
    Senior Member
    Join Date
    Dec 2009
    Posts
    342
    Good workout today. Hit all my reps and everything felt pretty good.

    Bench
    1x6 BB
    1x6 95
    1x6 115
    1x6 155
    1x6 180
    1x2 180
    1x2 180
    1x2 180

    Overhead Press
    1x6 BB
    1x6 55
    1x6 65
    1x6 85
    1x6 105
    1x2 105
    1x2 105
    1x2 105

    Dumbbell Rows
    1x6 25
    1x6 35
    1x6 45
    1x6 65
    1x2 65
    1x2 65
    1x2 65

    Dips
    2x6 BW
    2x6 +15 lbs
    1x6 +25 lbs
    1x2 +25 lbs
    1x2 +25 lbs
    1x2 +25 lbs

    Rack Chins
    4x6 BW
    1x2 BW
    1x2 BW
    1x2 BW

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