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Post by chancey on Oct 12, 2006 7:56:50 GMT -5
Great work. Looks like conventional DLs are your calling. Amazing what hard work and dedication can do. You are a prime example. Keep it up and will be looking forward to that 4 plate log.
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Post by cappicard on Oct 12, 2006 9:25:16 GMT -5
Thanks. Yep, that they are. Hmm... 4 plates... In due time, I'll hit that.
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Post by cappicard on Oct 13, 2006 20:21:40 GMT -5
KEEP IT COMING!! - BOO-YAH!Bodyweight: 170lbs Squats90 x 5 115 x 5 135 x 5 160 x 5 185 x 3 - Quite hard. I paused between reps with the bar still on my back. What a grind, but got them! 135 x 8 Bench Press65 x 5 85 x 5 100 x 5 120 x 5 140 x 3 - This felt great. My arms were shaking a little bit, but Duckies! 100 x 8 T-Bar Rows60 x 5 75 x 5 85 x 5 105 x 5 125 x 3 - Ewps.. I intended to do 120, but I put on 125 and still got them! My form was tighter than at 120! 100 x 8 DipsBW x 8 BW x 8 BW x 8Duckies! I finally got full sets in at my bodyweight! I noticed the dip station wasn't bolted to the floor; the station was shaking some... but it felt great! Time to purchase that dip belt, folks! Seated Preacher Curls - EZ curling bar 50 x 10 60 x 8 70 x 570 x 3 Nice! These felt incredible. My delts and my arms got a huge pump. I like the feel of that! Tricep Cable Pulldowns - I had to use the station with the back support 50 x 8 50 x 8 50 x 8 This one is alot harder facing away with the pad then facing the machine without the pad. Time to eat!
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Post by cappicard on Oct 15, 2006 17:24:33 GMT -5
THIS MESSAGE WILL SELF-DESTRUCT IN FIVE SECONDS!!!
I don't how this workout turned out the way it did. Could it be due to that Monster energy drink I had (along with a protein bar), or what but I'm in sheer heaven.
Squats 90 x 5 115 x 5 135 x 5 160 x 5 185 x 5 - Got all five, folks! 190 x 1 - Did I say 185? I meant 190! 195 x 1 - Next! 200 x 1 - Finally hit 200lbs!!! 205 x 1 - Yep, you're seeing this right. I definitely broke 200lb squats! 225 x 1 - I simply can't believe it. I honestly cannot. I finally hit 2 plate squats for the first time! Duckies! I must be dreaming. I have blown away my 1RM on parallel squats. I'll be squatting 190 x 3 on Friday.
Bench Press 65 x 5 85 x 5 100 x 5 140 x 2 140 x 1 140 x 2 I don't know if my squat singles affected my bench or not, but I was getting tired after those. I'll stick with 140lbs on friday.
Chest-supported T-Bar Rows 60 x 5 75 x 5 85 x 5 105 x 5 125 x 2 I was definitely tired. Didn't get my full 5 reps on these. So, I'll stick with 125 on Friday.
Hypers BW + 25 x 8 BW + 35 x 8
Decline Situps BW + 25 x 8 BW + 35 x 8
Time to eat!
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Post by chancey on Oct 15, 2006 18:08:49 GMT -5
Enjoy the ride. You are starting to develop some great lower body strength. Just curious though it looks like you work out every couple days and hit a lot of the same body parts on your workouts. I Think as your developing as you have it was beneficial but now as your weight goes up you may consider going once a week on Squats, DLs, & Bench. Any beginner 4 day a week or 3 day a week PL routine with all the intensity on that days effort and appropriate assistance exercises for that day. I believe you will see tremendous strength gains and better increases in muscle mass as your body will heal better between sessions. But that being said I commend you on your awesome effort.
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Post by cappicard on Oct 15, 2006 18:34:41 GMT -5
Thanks. Yeah, I will modify my routine accordingly when I start stalling across the board again.
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Post by cappicard on Oct 16, 2006 7:43:22 GMT -5
I set a new goal along with my 3 plate deads. 3 plate squats! The squats will take longer to get to that point. This will be an awesome right indeed!
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Post by dopar66 on Oct 16, 2006 9:27:38 GMT -5
WOW!!! Those are a couple of INCREDIBLE workouts Cap! Many MANY congratulations! That is incredible improvement, I am blown away at how rapidly your squat, dead and bench have moved ahead! Keep up the incredible gains. Now it's time to re-assess the goals. I see you've added a 3-plate squat. Can't wait to see what the new bench goal is!
Keep up the INCREDIBLE work!
God BLess.
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Post by cappicard on Oct 16, 2006 10:31:16 GMT -5
Thank you. I have also added a 2 plate bench press (that will take quite some time too).
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Post by dopar66 on Oct 17, 2006 8:14:56 GMT -5
Yeah, but it will be well worth the effort! That 2-plate bench will give you as much satisfaction as the 3-plate dead and squat, and that's a triple blessing!
Keep up the aweseome work, I get a kick out of reading your progress!
God Bless.
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Post by cappicard on Oct 17, 2006 20:16:02 GMT -5
Thanks, Doug. I appreciate those words. --- Another good workout, folks. BW: 170lbs SquatsJust a light day on these but got a good stretch in the legs. 90 x 5 120 x 5 140 x 5 140 x 5 Incline Press70 x 5 85 x 5 100 x5 110 x 5This felt great. During my 3rd set, I for some reason got a headache. After resting after that set, I was fine. Conventional Deadlifts145 x 5 175 x 5 200 x 5 225 x 5 - Yep, 2 plates for reps now, folks. 250 x 1 - I held this one at lockout for 10 seconds (working my grip there). I still got a good grip at 250lbs. I'm still just using a mixed grip for my deads. Hammer Grip Dead Hangs BW for 30 seconds BW for 20 seconds Nice stretch in my lats from this. I forewent the situps because both stations were in use, but I'm not disappointed. Time to eat!
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Post by dopar66 on Oct 18, 2006 8:22:28 GMT -5
Your 3-plate deadlift awaits you!
AWESOME deadlifting!!!!!!!
God BLess.
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Post by cappicard on Oct 19, 2006 21:30:28 GMT -5
-- Tonight's workoutBW: 170lbs Squats95 x 5 120 x 5 140 x 5 160 x 5 190 x 3 190 x 1 More reps at this weight. I paused between reps. I was abit out of breath. I took some squat videos finally. www.youtube.com/watch?v=_3P93g7MQtA (95 x 5) www.youtube.com/watch?v=e1CmEhAH9ms (160 x 5) www.youtube.com/watch?v=wR4xvMFobf8 (190 x 3) www.youtube.com/watch?v=Q1kTsV9NAtg (190 x 1) Bench Press65 x 5 85 x 5 100 x 5 120 x 5 140 x 2 140 x 1 100 x 8 This one sucked today.. I got stuck with rep 2 on the 140. I got it upto the first hook (enough room for me to slide out). It's fu king sad... I found out I can upright row more than I can bench!!! But I tried again and got the 3rd rep in on a single. T-Bar Rows -- in the corner 60 x 5 75 x 5 85 x 5 105 x 5 125 x 3 100 x 8 Since the chest supported T-bar station was in use. I had to improvise. I stuck a bar in the corner of the power rack and used a V handle. It felt more like a Yates row more than a t-bar... DipsBW x 8 BW x 8 BW x 5 I felt worn out by the 3rd set. Standing BB curls - straight bar 50 x 10 60 x 10 60 x 10 Sitting French Presses - or overhead one DB extension 35 x 8 45 x 5 Time to eat!
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Post by dopar66 on Oct 20, 2006 7:45:17 GMT -5
Awesome workout! I reckon you were worn out by the dips! I really like gutting out that third bench press, that is how you improve! The squat is really responding too. Man, that is good stuff.
Have a great weekend, and God Bless.
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Post by cappicard on Oct 22, 2006 19:08:30 GMT -5
Thanks, D. --- Ok, I think it's time for another deload week on my squats and bench press... Squats95 x 5 120 x 5 140 x5 165 x 5 190 x 2 190 x 1 My form suffered tremendously with my 190lb squats. My right knee started to buckle again at my 3rd rep at 190. So, this week I'm dropping my weight and focus on high reps... Bench Press65 x 5 85 x 5 100 x 5 120 x 5 140 x 2 140 x 1 140 x 1 This also sucked... I'm going to focus on high reps at lower weights on my bench as well this week. T-Bar Rows -- without chest support 60 x 5 75 x 5 85 x 5 105 x 5 125 x 5 My 5th set felt more like a pendlay Row on the T-bar station. But wow, my left upper back got pumped up hard (it's not my trap but my rhomboid [?] ). I noticed it more when I bow my head toward my chest. BB Shrug135 x 10 Just for shits and giggles Rack pulls - 2 inches below knee level 225 x 1 250 x 1 255 x 1 260 x 1 265 x 1 270 x 1 275 x 1 285 x 1 285 x 1 - www.youtube.com/watch?v=O9zakkpmUv8Duckies! These felt great. This was high volume for me, but what a feeling.
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Post by dopar66 on Oct 23, 2006 9:31:59 GMT -5
Excellent rack pull! I do think you're making a wise decision to de-load this week. You have really been pushing the envelope the last few weeks. The improvement is unreal, but you have to remember to take care of the body!
I like de-load week. :')
God Bless.
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Post by cappicard on Oct 24, 2006 20:51:51 GMT -5
Tonight's workoutI'm definitely going to deload. My energy was low tonight. Squats90 x 5 120 x 5 140 x 5 140 x 5 These left me abit out of breath... Incline Press65 x 5 85 x 5 100 x 5 110 x 5 These, however, felt better this week. My left arm was still shaking visibly during my 4th set. Deadlifts145 x 5 175 x 5 210 x 5 230 x 1 230 x 1 230 x 1 230 x 1 230 x 1 - www.youtube.com/watch?v=9HbSXcmjSr8These felt good. I'm calling this a PR because it's the most I've done for reps. But these still had me resting from 30 seconds upto a minute as my video will show. And yes, I did lock out completely on those. Decline SitupsBW x 10 BW x 8
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Post by dopar66 on Oct 25, 2006 8:27:32 GMT -5
Cap, three words:
DE LOAD DUDE!!!!!!
Your body will thank you by adding pounds and reps when you go back heavy!
God BLess.
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Post by chancey on Oct 25, 2006 11:19:35 GMT -5
Doug speaks wisdom. Heck, take a week off, rest up, eat well, and come back with the same intesity that you've displayed and watch your weight soar. Take it from somenone who just spent the last month lifting with an injury - It did very little for my bench or mindset. Anyway, it's been a fun ride watching your development.
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Post by cappicard on Oct 25, 2006 18:37:06 GMT -5
Thanks.
Yeah, I'm starting my deload tomorrow night. Probably some light dumbbell exercises or something.
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Post by cappicard on Oct 26, 2006 19:59:59 GMT -5
DELOAD STARTS TODAY
I was just BS-ing around my workout today.
BW @ 170lbs
Front Squats 45 x 10 65 x 10 85 x 10 85 x 3 I don't like these. Hard on my wrists...
DB Bench Press 30 x 10 40 x 10 40 x 10 45 x4
DB Shrugs 50 x 10 65 x 5 55 x 5
Wide-grip Cable Lat Pulldown 75 x 10 105 x 10 135 x 5 105 x 4
Iso-lateral Front Lat Pulldown - Hammer Strength-Plate loaded 70 x 10 (35s on both sides) 90 x 10 (45s on both sides) 140 x 10 (70lb on both sides) 140 x 5 (70lb on both sides)
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Post by dopar66 on Oct 27, 2006 7:51:23 GMT -5
THAT is how you de-load! Glad to see you lightened up a bit.
I'm no fan of the front squats either. The only thing I found to alleviate the wrist discomfort is also probably the least safe, but that is to cross your arms. I don't know that it will work for you, but it did help me. But the absolute best thing I ever did with my front squats was to drop them from my program....hate those suckers!
(Incredible pulldowns! I'm familiar with the iso-lateral, and that is some good weight!)
God BLess.
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Post by cappicard on Oct 29, 2006 19:41:11 GMT -5
Welp, my first workout on this push/pull/legs routine. This week's light weight/high reps. Then, next week will be heavy weight/low reps.
It left my biceps and upper back with a good pump.
Bodyweight: 171 lbs Time:14:35 - 16:07
Deadlifts 85 x 10 85 x 10 95 x 10 115 x 10 135 x 10
Wide-grip Pullups BW x 6 BW x 5 BW x 5 BW x 6 BX x 5 These are hard for me. I will keep at the 3-6 rep range for these. Since my gym does have a leather dip belt with a chain, I can add weight to them. I'll start conversative and hang a 10lb plate from it and see how I fare. On my high rep/light weeks, I'll try going for more reps upto 10 per set.
T-Bar Rows - without Chest support pad 45 x 10 55 x 10 65 x 10 75 x 10 75 x 10
Incline DB Rows 20 x 10 20 x 10 20 x 10 20 x 10 20 x 10
Seated EZ-Bar Preacher Curls 50 x 10 50 x 10 50 x 10 50 x 10 50 x 10
Decline Situps BW x 10 BW x 10 BW x 10 BW x 10 BW x 10
Wow, this was high volume for me. My biceps, upper back, side delts (oddly enough), and to some extent my abs got pumped. I like this workout program thus far.
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Post by dopar66 on Oct 30, 2006 7:50:33 GMT -5
Wow at the volume! I reckon you DID get a pump! Nice work Cap.
Those wide grip pullups are a bear! Keep in mind how many reps you DID get in, and what the actual resistance was! Very good in my book.
God Bless.
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Post by cappicard on Oct 30, 2006 8:59:53 GMT -5
Thanks. I like doing those pullups. They may be hard as can be, but it's one of my favorite exercises.
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