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Domination Of The Pink Weights


dpc

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Maybe sticking with a rack pull instead of the deadlift would help? Even things like back extensions could work for 531

I was going to call you if i didnt see a log soon! Are you training tomorrow or will you be in the gym for any reason?

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12/2/12 Forgot to post!

15 pull ups

Bench

60 1x5

75 1x5

90 1x3

95 1x5

110 1x5

125 1x5

one arm db row

45 1x10

55 1x10

65 2x10

wide grip pull downs

75 1x10

90 1x10

110 2x10

tricep extension

60 2x12

70 2x12

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12/4/12

Squat

85 1x5

95 1x5

115 1x3

125 1x5

145 1x5

165 1x5

Felt very good.

Leg press machine

Used the actual machine. Someone was using the one I usually use and I had to wait 20 minutes for a squat rack adn didn't want to wait again. Didn't even really look at the weight I was using since I don't use that machine ever. Did 4 sets of 10 with the weight increasing each time.

Abs

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  • 3 weeks later...

12/29/12

Haven't been to a gym in awhile since I left school for winter break. Then, during winter break I found out I actually graduated by accident. Today I got a membership at LA Fitness. Haven't lifted in a while, so took things slow today and restarted this months cycle. Also, don't have any of my gym stuff here since I didn't know I would be graduating, so no belt or shoes.

10 pull ups

Military Press

45 1x5

60 1x5

75 1x3

80 1x5

90 1x5

105 1x5 Felt slooooow, but got it up.

Shrugs

135 4x15

Pull downs

85 1x10

100 2x10

Rope pressdown

60 1x12

70 3x12

Lastly I did some cardio. I'm not sure what it's called, but the gym had two ends of a long rope attached to a dumbbell. I've seen it a billion times, just don't know what it's called.

LA Fitness quote of the day: "I'm just f******* around with that right there, that should be 6 plates instead of 5"

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12/31/12

Usually I would either try and deadlift today or do rack pulls, but my belt isn't here and I hadn't lifted in awhile so I took it easy with back stuff. Wont list everything, but just did some lower back, hamstring, and ab stuff. No big deal

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General strength training is probably the best way to start doing those movements wothout pain. Good luck with your move today!

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Matt - move went good. Was in and out of Fargo in 2 hours. Quite impressive actually

1/3/2013

Bench

60 1x5

75 1x5

90 1x3

95 1x5

110 1x5

125 1x5 (prescribed 5)

chest press machine

55 x10

85 x10

95 x10

105 x10

db row

35 x12

50 x10

60 x10

70 x8

just for matt..

hammer curls

25 3x10

cardio

notes:

good workout. my mom signed up to the gym too and she has no idea waht she is doing so im helping her out. she is doing quite well, and going to the gym with her is actually making me be more disciplined when it comes to cardio and stretching since im making her do it

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1/7/13

squat

85 1x5

95 1x5

115 1x3

125 1x5

145 1x5

165 1x5 (prescribed 5 reps)

leg press

1 plate per side x 10

2 plates per side x10

3 plates per side 2x8

abs

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Nice squat man, I went to lifetime fitness or LA fitness (I can't remember which one) and I actually LIKED the bars and the setup they had. Only downside was there was only one squat rack!

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The squat rack is really small here. If it was an inch smaller I'd have to squat outside of the small cage. The bar also just barely fits onto the rack. When the bar is in the middle of it, you have about half an inch on each side of the support, so it just barely fits in there. The only issue I really have with the place is that the benchs are really slippery. It's hard to stay rigid on the bench because you slide around on it no matter what you are wearing.

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Forgot to check it again Matt. My bad

1/13/13

Rack pull

95 x5

115 x5

135 x5

165 x5

185 2x5

Felt really good. Absolutely no feeling of weakness in my back.

Back extension

2x15 reps

2x10 with 25 pounds

Seated leg curl

55x10

80x10

95x10

Never used the seated leg curl. Used it just beacuse the laying down one was being used. Hated it so much. Felt actual pain everywhere below my waist except my hamstrings/butt.

Abs

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Stupid leg curl machine. I'm sure every brand is different, so I'm not against them, but this one just put me in so much knee pain it's not even funny. I really wanted it to work because I hate laying down to them (by the way, seeing my mom try and get out of the lying hamstring curl machine is the funniest thing ever.)

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1/15/13

Bench Press

60 x 5

75 x 5

95 x3

105x3

120x3

135x3

Still not used to these benches. The bench is soooo slippery. You just slide around on it no matter what I wear.

Incline db press

25 x12

35 x12

45 x10

25 pull ups

DB row

40 x10

50 x10

60 x10

40 x25

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1/18/13

squat

85 1x5

95 1x5

115 1x3

135 1x3

155 1x3

175 1x7 (prescribed 3 reps) i kept visualizing matt yelling at me with every rep lol

leg press

1 plate x10

2 plates x10

3 plates x10

swimming

notes:

squat felt horrible until the 4th set. obviously ended well. weight was 174 with only boxers on.... my previous weights had abit more clothing on.

matt ill try the yoga mat thing.

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1/23/13

Military Press

45 x5

60 x5

75 x3

90 x5

105 x3

115 x2 (prescribed 1. i could have gotten another but my base was pretyt shaky on the 2nd rep and i didnt want to rack the bar and reset)

bb shrugs

135 4x20

30 pull ups

one armed tricep extension with rope

30 x12

40 2x12

la fitness moment of the day: watching a guy carry around and eat pancakes inbetween sets

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1/25/13

rack pull

115 x5

135 x5

165 x3

190 x3

205 x3

rack pull still felt pretty good. i have really no rhyme or reason for the amount of reps or sets i do. i guess my goal today was to do over 200 lbs

single leg leg curl machine

3x10x40

tried another leg curl machine. i just dont like any of them. my right knee hurts during them, and my leg left is way weaker than the other. it causes me much more pain than development i think.

back extensions

body weight x10

25 lbs 3x12

abs

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1/27/13

Bench

60 x5

75 x5

95 x3

110 x5

125 x3

140 x3 (prescribed 1)

incline db press

30 x12

40 x12

50 x6

25 wide grip pull ups

db row

40 x10

55 x10

70 x10

45 x25

notes

had a pretty crappy diet today. im guessing because i pushed myself on the bench, thats why the incline suffered a bit, but im not sure. pull ups were good and so were the rows.

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