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Thread: Goodwinner's Journal (Determination, Sweat, and Strength)

  1. #126
    A.K.A Goodwinner Goodwinm's Avatar
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    Thursday 1st June 2006

    Decided to not rest today! I think i owed it to myself to workout today due to yesterdays coffuffle (spelling?) of losing the garage key. (turned ouy my dad had left it in his car when he went to work).. Oh wel on with the show. Solid workout for me again. Feeling good. Shoulder's a little ached, think i tweaked something.

    Workout


    Military Press

    6 x 123
    4 x 128
    2 x 132
    2 x 136
    1 x 141 (yer Im okayish pleased with these)

    BB Bent Over Row

    6 x 163
    6 x 172
    6 x 180
    4 x 189
    3 x 198 (PR)
    2 x 198

    Fookin yes! Shouted Smoke Rock before workout, must have been what gave me the extra rep on 198! hehe (Cheers Kev)

    Straight into deadlifts once again, but today I was sick of 198lbs and nothing more. So I did some One Arm Barbell Deadlifts with lighter weight. Worked well! Damn its harder tho. Especially to keep the bar balanced!

    One Arm Barbell Deadlifts *all with an overhand grip*

    132 x 6r, 5l
    141 x 5r, 3l
    150 x 3r, 1l
    154 x 1r, 1l
    163 x 1r, 1l

    Wow. Different! Felt good too. So I did 163lbs with right and then left. so Double that, can give me a rough estimate of a deadlift i know i can do. Which would be 326lbs. So that was after a workout. Im starting to get quite excited about what my max potential is now!! hehe. I wreckon in a couple of weeks, i'll be able to do 80kg (176lbs) one arm deadlifts Which would equal about 352lbs. hmmmm. Its all good for now!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  2. #127
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    getting serious dude! sick 1 handed deads and bo rows
    2000 or bust

  3. #128
    WBB Team Captain Coke's Avatar
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    That is right bro, on with the show - everything is looking great up in here...the one arm bb deads look hellacious, lol.
    Last edited by Coke; 06-01-2006 at 05:41 AM.

  4. #129
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    good workout dood and congrats on the pr keep it up
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  5. #130
    A.K.A Goodwinner Goodwinm's Avatar
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    Stumprrp - Thanks man! I really did myself proud today. Those one handed deads are murder! lol

    CoCoa - Thanking you man! Yer the one armd deads are hellacious! I think it requires more strength, when one side starts to dip lol. Forearms were blazing!

    Hill - Cheers!! More PR's where that came from !
    Last edited by Goodwinm; 06-01-2006 at 06:03 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  6. #131
    A.K.A Goodwinner Goodwinm's Avatar
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    Friday 2nd June 2006

    *rest day*. Just did a little bit of punch bag work. Got a short video of some of the punching i was doing. I love how outraged i get! lol. Just smacking and tossing the bag around!
    I really needed to release some agression!!

    Goin a little pyscho: http://www.youtube.com/watch?v=VlGvU5h8q08
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  7. #132
    Senior Member HeavyBomber's Avatar
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    Gotta love bent over rows... good work on that PR. Bent over rows have played a major role in getting overall dead lifting capacity up.

  8. #133
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by HeavyBomber
    Gotta love bent over rows... good work on that PR. Bent over rows have played a major role in getting overall dead lifting capacity up.
    Cheers man . Yes I have found that by doing Rows, repping on 198lbs is getting easier and easier. So thats why im doing one arm barbell deadlifts.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  9. #134
    Senior Member KevinStarke's Avatar
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    Fookin yes! Shouted Smoke Rock before workout, must have been what gave me the extra rep on 198
    You know it son

  10. #135
    A.K.A Goodwinner Goodwinm's Avatar
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    Saturday 3rd June 2006

    Workout

    *rotator stuff*

    Barbell Military Press

    Getting pissed off with this now. Im just not getting anywhere. Ill jus have to keep trying to get those extra reps....

    123 x 6
    128 x 4
    132 x 2
    136 x 2 (just about)
    141 x 1

    Ill keep mil presses in the loop cuz i love them, but Im gettin quite annoyed about my shoulder strength. Mil presses are the only area where my strength seems to go up and down like a yo-yo.

    BB Bent Over Row

    **** yes!

    163 x 6
    172 x 6
    180 x 6
    189 x 5 (PR) yes, gotta get 6 reps soon!
    198 x 4 (PR) had to go for the 4th!! hehe
    198 x 2

    Loving teh Rows!! I need more weight!! lol

    One arm Dumbell Deadlifts

    Man, my hands just didnt want these today lol. I tried and failed. after teh 1st set! how pathetic.

    132 x 6r, 4l (this was a struggle)

    So i thought, oh **** it, ill jus go straight into speed deads instead!

    Speed Deadlifts

    High volume workout.

    198 x 3 x 17 (17 sets! Christ! lol) (with next to no rest between sets)
    198 x 6 (to finish off)

    Damn back is tight as ever now.

    Solid workout! Im pleased enough.
    Last edited by Goodwinm; 06-03-2006 at 05:05 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  11. #136
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    solid workout mike, very nice rows, you should get some videos up for us of them!
    2000 or bust

  12. #137
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Stumprrp
    solid workout mike, very nice rows, you should get some videos up for us of them!
    Cheers man
    Yer I should. I think ive got some rowing videos. But I discarded it from my fone because it was bad form, my head was down. I try to keep my head looking in front of me, but sometimes it does slowly lower lol.
    I think I did 10 reps of 132lbs in the video, so nothign special at all. now 4 reps of 198lbs. That would be a good video. although my form would look bad compared to the first set of 163 x 6
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  13. #138
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    lol i hear you, form starts to get shakey at 6+ with rows no matter the weight for me, although im at a full 90 now.
    2000 or bust

  14. #139
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Stumprrp
    lol i hear you, form starts to get shakey at 6+ with rows no matter the weight for me, although im at a full 90 now.
    nice one man. 90 angle is the way to go hehe. . yer i have found that 6+reps on reasonalble weight does get quite hard. Well staying at that angle with weight is really putting stress on the back aint it?


    Random: The weather is absolutley beautfiul outside!! its upwards of 24 celcius at the moment. hardly a cloud in the sky! it really is awesome. slapped on teh sun cream! Factor 8 lol. *burn me sun*!! lol. Time to get a really nice tan now to show off some definition
    Last edited by Goodwinm; 06-03-2006 at 07:24 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  15. #140
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    yee man have fun tannin
    2000 or bust

  16. #141
    WBB Team Captain Coke's Avatar
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    Quote Originally Posted by Goodwinm
    Damn back is tight as ever now.
    Hell, it ought to be...did great movements for the back, sweet pr on the bb rows. Hang tough with the millies -

  17. #142
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by CoCoa
    Hell, it ought to be...did great movements for the back, sweet pr on the bb rows. Hang tough with the millies -
    Stumprrp - Cheers man riding on bike soon. topless, hehe get all this tanning done. Hannah will thank me for it im sure

    CoCoa - Thanks man! yer, was quite a toasted workout. Im gonna stick with my millies, Ill try not to let it get to me. Ill jus squeeze an extra rep from somewhere next workotu!!
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  18. #143
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    i wish i could do that but my stomach overhang blows to much
    2000 or bust

  19. #144
    Got Intensity? DGabe24's Avatar
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    If you dont like mili press, maybe just try shoulder pressing? I did milies, but I felt too much tension in the middle of my upper back. I think shoulder pressing is just as good for the shoulders although it maybe not be overall effective because ur not standing.
    Don't asker for a light load, but a strong back.

    JOURNAL


    Best Meet Lifts @ 220 Raw:
    Squat - 475
    Bench - 355
    Dead - 500
    Total: 1330

  20. #145
    Senior Member Sensei's Avatar
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    You've been hitting the BB rows pretty heavy for a while now - you might think about upping the reps for a bit and then coming back down.

    Looking pretty strong!
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  21. #146
    A.K.A Goodwinner Goodwinm's Avatar
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    DGabe24 - I would do just shoulder pressing, but i dont have a rack to offload the weight from. But yes shoulder presses would be easier and i do find that mi lpresses do cause slight arkward pains sometimes in my back. (but i dont mind that so much)


    Sensei - Would that be an effective strategy? Cuz if so, i might give it a try. So maybe up the reps an extra 3 or 4, . So maybe start with 8 reps of 167, and see how I do from there? Thanks for the input and support Sensei! and all of you guys
    Last edited by Goodwinm; 06-03-2006 at 04:30 PM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  22. #147
    Senior Member Sensei's Avatar
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    I think you need to mix things up from time to time. That's what periodization is all about. (IMHO) Eventually, you're going to hit some walls pretty hard if you don't plan out your training a little further than a week at a time.

    Try at least varying the reps and/or some of the exercises from week to week and see how it goes.

    edit: I'm definately not encouraging you to be one of those people that spends hours pouring over every detail to come up with the "perfect split/routine", but give it some thought.
    Last edited by Sensei; 06-03-2006 at 04:36 PM.
    A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
    Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
    Blog: http://squatrx.blogspot.com/

  23. #148
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by Sensei
    I think you need to mix things up from time to time. That's what periodization is all about. (IMHO) Eventually, you're going to hit some walls pretty hard if you don't plan out your training a little further than a week at a time.

    Try at least varying the reps and/or some of the exercises from week to week and see how it goes.

    edit: I'm definately not encouraging you to be one of those people that spends hours pouring over every detail to come up with the "perfect split/routine", but give it some thought.
    Will do man cheers again for the input. Yer im not gonna spend lots of time to come up with a perfect routine, because It wud jsu be annoying and make me resent training. Ill think something up.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

  24. #149
    mrelwooddowd Patz's Avatar
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    Good workouts in here, man. You're a hardcore mofo!

    That bodyweight millie was great. I escpecially like the announcer..ROFL..he sounded JUST LIKE every British announcer I've ever heard.
    _________________________

    5/3/1 Journal


    http://http://www.wannabebig.com/for...83#post1766083

  25. #150
    A.K.A Goodwinner Goodwinm's Avatar
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    Quote Originally Posted by mrelwooddowd
    Good workouts in here, man. You're a hardcore mofo!

    That bodyweight millie was great. I escpecially like the announcer..ROFL..he sounded JUST LIKE every British announcer I've ever heard.
    hehe. Cheeers elwood!
    Yes that very british announcer is my dad. He's a bit of a tit. lol


    Sunday 4th June 2006


    *rest*

    Well I say rest, had a lovely two hour mini bus ride to London to watch the IRB Rugby Sevens finals at Twickenham. And what an awesome stadium it is! England got knockd out in the semi's as did the Kiwi's. Fijji won the cup final, which was a shock to me, seeing that New Zealand have won he cup final 5 years running!

    Monday 5th June 2006

    Would have worked out, but I went to my girlfriends in the morning to see her because i didnt see her at all on sunday, and she missed me and i missed her. So I biked it on up to hers, and stayed with her and then at 1:30 we both had Maths exams to go to. So we did those and then went back to hers for about 4:30. I stayed til about 10:40pm. So no workout!

    Tuesday 6th June 2006

    Should be hitting the weights tonight, Gotta make up for Monday's non workout! so watch this space!

    Also. My bodyweight is extremely pleasing me at the moment. I want to get to just under 75kg (165lbs) do that i compete in the 67.5kg bodyweight lifting category. I think thats how it works. 67.5kg - 75kg?? in the BPC (Brits Powerlifting Congress)
    Right now in the morning I just weighed myself, and i'm 11 stone 8lbs (162lbs) so just 3lbs to go! The reason I want to stay under 75kg is cuz in the BPC, the 16-17 age group for that bodyweight has a deadlift record of 160kg (352lb), which i wreckon i could beat!
    Last edited by Goodwinm; 06-07-2006 at 12:39 AM.
    My Journal

    Squat: 150kg (330lbs) Raw- 31.01.14
    Deadlift: 180kg x 3 (396lbs) Raw - 14.12.13
    Bench: 110kg (242lbs) Raw - 29.01.14
    Barbell Military Press: 85kg (187lbs) Raw- 31.01.14
    Barbell Push Press: 100kg (220lbs) Raw- 31.01.14

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