|
Post by cappicard on Aug 27, 2006 16:40:45 GMT -5
Great workout today. Barbell ATG Back Squats80lbs x 5 100lbs x 5 120lbs x 5 140lbs x 5 160lbs x 5 Flat Barbell Bench Press55lbs x 5 70lbs x 5 85lbs x 5 100lbs x 5 115lbs x 5 Pendlay Rows45lbs x 10 50lbs x 5 55lbs x 5 65lbs x 5 75lbs x 5 I found the best way for me to get into position yet. I set up the bar on the floor for SLDLs. Then, as soon as I put my hands on the bar, I put a slight arch in my lower back. That way I can stay parallel to the floor. My torso is almost resting on my thighs. I may need to go higher from the floor than that, but it's working fine for me. Weighted 45-degree Hypers - w/ plate behind my head2x10 @ +25lbs Weighted Situps - w/ plate behind my head1x10 @ +25lbs 1x5 @ + 25lbs 1x5 @ +25lbs I'm not liking weighted situps (very difficult)! But I'll keep doing them. Time to eat!
|
|
|
Post by dopar66 on Aug 28, 2006 7:26:18 GMT -5
Nice work on the squats! That looks like "grind 'em out" sets!
Yeah, those weighted situps are a drag. I usually limit myself to one or two sets of them. :')
God Bless. Doug
|
|
|
Post by cappicard on Aug 28, 2006 11:58:58 GMT -5
Thanks. I was grinding them out on my last set. Felt great.
|
|
|
Post by cappicard on Aug 29, 2006 21:03:26 GMT -5
Nice workout tonight. ATG Squats80lbs x 5 100lbs x 5 120lbs x 5 120lbs x 5 Barbell Incline Press60lbs x 5 70lbs x 5 85lbs x 5 85lbs x 5 (Oops! I forgot which set I was on, but still slammed this one) 95lbs x 5 (Easy!) Sumo Deadlifts90lbs x 5 105lbs x 5 125lbs x 5 145lbs x 5 Situps5x10 @ BW Destroyed my abs once more, but I like that feeling!
|
|
|
Post by dopar66 on Aug 30, 2006 11:36:19 GMT -5
Nice work, Cap! Certainly doesn't look like that brain slip on the inclines slowed you down a bit.
God Bless. Doug
|
|
|
Post by cappicard on Aug 30, 2006 18:27:37 GMT -5
Thanks. That slip didn't slow me down at all.
|
|
|
Post by cappicard on Aug 31, 2006 21:50:44 GMT -5
This workout felt great. ATG squats80lbs x 5 100lbs x 5 120lbs x 5 140lbs x 5 165lbs x 3 120lbs x 8 This was a Duckies grind tonight, but it felt very satisfying. Bench Press55lbs x 5 70lbs x 5 85lbs x 5 100lbs x 5 115lbs x 3 (I liked this set) 85lbs x 8 I felt I could have done more. Pendlay Rows45lbs x 10 55lbs x 5 65lbs x 5 75lbs x 3 75lbs x 8 These felt so light it annoyed me! Standing Barbell curls65lbs x 8 65lbs x 8 65lbs x 8 Duckies, my biceps got grilled hard and my triceps got hit hard on the way down. DipsBW x 5 BW x 5 BW x 2 I HATE THESE! Dumbbell Overhead Extensions--sitting30lb DB x 8 35lb DB x 8 I was tired when I got to these. Time to eat!
|
|
|
Post by dopar66 on Sept 1, 2006 9:24:21 GMT -5
WOW! How long did all that take?
Make yourself LOVE those dips! Look forward to those like you do eating, or better yet, like eating dessert! That is the "upper body squat," an exercise that hits upper body muscle groups like no other. That's one of the supplemental lifts I use regularly, I just don't usually post them because they're on one of the "off" days. No, I'm not much of a bencher, but I am definitely a firm believer in the dips!
By the way, nice work on the squats and bench!
God Bless. Doug
|
|
|
Post by cappicard on Sept 1, 2006 11:11:20 GMT -5
I'll keep doing them. I'm just weak at dips.
It took me 1 1/2 hours again last night. I'm not really sure. I lost track of time.
Thanks, Doug.
|
|
|
Post by cappicard on Sept 3, 2006 17:15:02 GMT -5
Today's workoutBOOYAH! My energy was through the roof today. ATG squats80lbs x 5 105lbs x 5 120lbs x 5 145lbs x 5 165lbs x 5 Bench Press60lbs x 5 75lbs x 5 85lbs x 5 100lbs x 5 120lbs x 5 Oh yeah! These felt good. Pendlay Rows55lbs x 5 70lbs x 5 85lbs x 5 95lbs x 5 110lbs x 5 These felt great. More of a challenge but got them all in. Hypers2 x 8 w/ 25lb plate behind the head Situps2 x 8 w/ 25lb plate on chest
|
|
peto
New Member
Posts: 37
|
Post by peto on Sept 4, 2006 21:20:38 GMT -5
The best thing for me and deadlifts i found is to be very mental when it comes to the lift. If you have any doubt as to whether you can do the pull, you will fail. It works the same with the other two but the bench and sq you realize that this weight is coming down and you gotta push it up or your done. The bar just sits there for the DL. Kick its donkey.
|
|
|
Post by dopar66 on Sept 5, 2006 11:45:29 GMT -5
I concur. BOOYAH!
Excellent workout! GREAT job on the squats and bench! Looks like you are seriously putting a hurting on the leg drive. When is your next max session on the deads?
God Bless. Doug
|
|
|
Post by cappicard on Sept 5, 2006 12:31:16 GMT -5
I'm doing deads today.
|
|
|
Post by cappicard on Sept 5, 2006 21:11:06 GMT -5
Hades yeah!!! ATG Squats80lb x 5 105lb x 5 125lb x 5 125lb x 5 Felt abit drained on this one but still got them in. Incline Press60lb x 5 75lb x 5 85lb x 5 100lb x 5 Wow! These felt great. I cranked these out quickly. Sumo Deadlifts90lb x 5 110lb x 5 130lb x 5 145lb x 5 Got a second wind, baby! Sumo Rack Pulls -- just above mid-shin 225lbs x 1 (This first one was abit shaky) 225lbs x 1 225lbs x 1 225lbs x 1 225lbs x 1
I thought I try a couple rack pull singles for poops and grins. I kicked the bar's donkey on my rack pulls!
|
|
|
Post by dopar66 on Sept 6, 2006 7:25:52 GMT -5
GREAT workout Cap! Nice pulling to cap it all off!
God Bless. Doug
|
|
|
Post by cappicard on Sept 7, 2006 17:57:50 GMT -5
Thanks, Doug. That just rocked!
It's a great sign that I can pull that much. My deadlifts should follow suit in terms of strength.
|
|
|
Post by cappicard on Sept 7, 2006 22:09:16 GMT -5
Yeah buddy! ATG Squats85lb x 5 105lb x 5 125lb x 5 145lb x 5 170lb x 3 - Yep, I'm hitting a PR early. This is the most I've ever ATG squatted. 125lb x 8 Bench Press60lb x 5 75lb x 5 85lb x 5 100lb x 5 120lb x 3 85lb x 8 Pendlay Rows55lb x 5 70lb x 5 85lb x 5 100lb x 5 115lb x 3 85lb x 8 DipsBW x 8 BW x 8 BW x 3 These felt better, still weak at them though. Barbell Curls65lb x 8 65lb x 8 65lb x 8 Wow, insane vascularity and my delts were highly striated as well. Skull crushers with an pre-weighted ez-curling bar 50lb x 8 50lb x 8 50lb x 8 Wow, this workout went great tonight. I weighed in at 167lbs before my workout and 168 afterwards. Nice! My weight gain's back on track finally.
|
|
|
Post by dopar66 on Sept 8, 2006 7:13:16 GMT -5
That is KILLER work on the squats! Dude, that's 45 pounds up! Way to go!
Looks like the dips are moving ahead as well. Without scrolling back to the previous page and having to re-type this message all over again, best I recall that's several reps higher than the previous workout. NOT TOO SHABBY!
Awesome workout, bro! Keep it up!
God Bless. Doug
|
|
|
Post by cappicard on Sept 8, 2006 7:18:12 GMT -5
Thank you, Doug.
|
|
|
Post by cappicard on Sept 8, 2006 12:50:48 GMT -5
My 2nd workout every week, is a light day for my squats. Thus why the 45lb difference between tuesday and last night's.
But I'm very pleased with the weight I'm doing on my squats. I can't believe how low I was going. I started to struggle with my last rep at 170lbs (more than my bodyweight). But holding my breath until I got stuck on that rep works nicely getting out of that hole.
|
|
|
Post by cappicard on Sept 10, 2006 17:24:02 GMT -5
Wow, that was a great workout.
Hola Bola's (his username at forum.bodybuilding.com) a very easy-going guy. My squat did need some work. Once I narrowed my stance, that 170lbs went up alot better.
BB squats 85lb x 5 105lb x 5 130lb x 5 150lb x 5 170lb x 5
Bench Press 60lb x 5 75lb x 5 90lb x 5 105lb x 5 120lb x 5
Rows This definitely needs adjustment in the form department. 45lb x 5 45lb x 5 85lb x 5 85lb x 5
Hypers 2x8 @ +25lb plate behind the head
Situps 1x15 @ +25lb plate on the chest
I am thinking of switching gyms at this point. 24hr fitness doesn't even compare.
|
|
|
Post by dopar66 on Sept 11, 2006 8:30:12 GMT -5
It's amazing what those little adjustments can do! My two cents? Work out where you get the most from it. If 24 hour fitness isn't it, work out with Hola Bola. Just having a knowledgable partner will make tons of difference!
God Bless. Doug
|
|
|
Post by cappicard on Sept 11, 2006 10:08:51 GMT -5
Yeah, his gym is further from my apartment. A 35 minute drive on a weekend. That's the only downside. But it is cheaper by $10 and alot better equipment. He helped me with my squat stance. I wasn't sure about the narrow stance but to my surprise I'm more stable that way. The wide stance was causing my knees to buckle slightly at the bottom of my ROM.
|
|
|
Post by cappicard on Sept 11, 2006 14:01:44 GMT -5
|
|
|
Post by dopar66 on Sept 11, 2006 14:53:53 GMT -5
Dang! You ARE tall! Of course to me urinals are tall....but I digress....
The funny thing, I did "high school football squats" until last year this time. Moving my feet out just a bit (2-3" each side) did wonders for my squat. The point is, those little tweaks make tons of difference, and what I consider a tweak might mess you up. Having that knowledgable partner will make a difference!
Keep up the killer work, Cap!
God Bless. Doug
|
|