dpc Posted March 20, 2016 Author Share Posted March 20, 2016 Went to the hill today and ran it 20 times over 4 sets of 5 Quote Link to comment Share on other sites More sharing options...
dpc Posted March 21, 2016 Author Share Posted March 21, 2016 (edited) 3/21/16 Upper Bench barx5 65x5 85x5 105x3 125x3 135x1 145x1 155x1 So I'm a bit confused. I have only done bench press twice in, lets say 9 months. Yet today I was 15 lbs off my one rep PR. Not only that, but it went up pretty fast and easy. My spotter commented on how easy it looked. Why? In the past was I just training stupidly and I could have been doing better? Did I just not lose that much strenght (unlikely)? Maybe It's the focus I've been doing lately on chest specific movements? I'm not sure. But regardless, pretty darn happy. Smith machine inclne bench press (incline was two clicks from flat bench) 50x12x4 Each rep never went down to my chest and never went to full lockout. So I've never ever used a smith machine. I'm really trying to get my chest grow and saw an article from John Meadows about how he loves the smith machine for this. The goal here was to basically get all the weight only on my chest. My elbows bent at the hinge at thats it, no side to side movement or anything like that. I definitely felt it in my chest, but I think I need a bit more practice to really take advantage of the machine. Chest fly machine 70x15x3 Nautlius pulldown 85x12 100x12 110x12x2 Still my favorite machine for back Hammer Strength ISO high pulldown (weight per arm, one arm at a time) 45x10 55x10x2 Edited March 21, 2016 by dpc Quote Link to comment Share on other sites More sharing options...
MattM Posted March 22, 2016 Share Posted March 22, 2016 I am curious about that easy bench press as well, I wonder if you haven't just developed the muscles well enough to push that kind of weight like you said! Quote Link to comment Share on other sites More sharing options...
dpc Posted March 22, 2016 Author Share Posted March 22, 2016 I've been doing a lot of hammer strength pressing and different variations of Flys and I'm not doing a lot of isolation work on my triceps. Maybe that's my key? Quote Link to comment Share on other sites More sharing options...
dpc Posted March 26, 2016 Author Share Posted March 26, 2016 3-25-16 Lower Rack pull one inch above knee 115x5x2 135x5 165x3 195x3 Adds belt 225x3 245x2 265x1285x1 Life fitness leg press machine with narrow stance and continues weight on legs (no lockout) 110x10x3 130x10x2 Pull down abs Two planks for 30 seconds each 1 Quote Link to comment Share on other sites More sharing options...
MattM Posted March 26, 2016 Share Posted March 26, 2016 Dang man, congrats on the pull! Let me know if your upper or lower back is sore, usually my traps get pretty tender after a pull like that. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 27, 2016 Author Share Posted March 27, 2016 1 hour ago, MattM said: Dang man, congrats on the pull! Let me know if your upper or lower back is sore, usually my traps get pretty tender after a pull like that. Happily just my traps are sore. I went on a hike today and felt some tenderness in my glutes but I'm happy that my lower back doesn't hurt. It's sore, but doesn't hurt. Quote Link to comment Share on other sites More sharing options...
dpc Posted March 28, 2016 Author Share Posted March 28, 2016 3-27-16 So I got to LA Fitness and it was closed due to Easter. My new gym that I'm signing up for on Friday said I could happily work out there today since LA fitness is closed. Awesome people. Upper Floor press Barx5x2 65x5 85x5 105x3 125x3 135x1 145x1 Hammer strength press 35x10 45x10x2 DB fly on flat bench 20x10 25x10x2 DB row 40x10 55x10 65x10 Neutral close grip pull-down 70x10 90x10 100x10 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 1, 2016 Author Share Posted April 1, 2016 4/1/16 Lower day First real day at the new gym Box squat with very wide stance barx5 95x5 115x3 135x2 155x1 175x1 195x1 215x1 Now my legs felt fine during all of this. In fact, I could have lifted a lot more but my lower back felt really weak and not sturdy. So this was my weakpoint. 40 degree leg press with narrow stance 90x10 140x10 180x10 230x10x2 Back extension 5 sets of 10 reps Pulldown Abs facing the cable stack 80x10 90x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted April 2, 2016 Share Posted April 2, 2016 How do you think you'll go about working on the back? I see a good number of extensions, does that cause any discomfort? Quote Link to comment Share on other sites More sharing options...
dpc Posted April 2, 2016 Author Share Posted April 2, 2016 15 minutes ago, MattM said: How do you think you'll go about working on the back? I see a good number of extensions, does that cause any discomfort? Not at all. I'm thinking I'll try and add some good mornings but I'd have to do it light with more reps. But the extensions and rack pulling aren't hurting at all. Quote Link to comment Share on other sites More sharing options...
dpc Posted April 3, 2016 Author Share Posted April 3, 2016 (edited) 4/2/16 Upper Standing Pin Press from just at my mouth barx5 65x3 85x3 105x2 115x1 125x1 135x1x2 Never done pin presses. I saw them online and thought I'd try them just for the fact that my lower back is still super sore from yesterday and a two mile hike I went on in the mountains this morning. Really liked them. Life Fitness chest press 50x10 60x10 75x10 90x10 Freemotion chest fly 40x10x2 45x10 Star Trac vertical row machine 75x10 90x10 105x10 120x10 Didn't like this machine. It was like a t-bar row but a machine. Just never felt liek I was doing anything worthwhile. Cable stack oblique side bend 50x10x2 60x10x2 Could really feel my scoliosis on this, but not in a bad way. Just felt awkward going to the left. I don't think I've mentioned it but I'm trying to clean up my diet while also eating more. Nothing real fancy or specific, but cooking more meats and rice and putting them in to go containers so I have quick meals when I need them. Working out well. Also drinking a lot more water. In fact, I start every morning off with a glass of water before I do anything. Helps in this desert sun. Edited April 3, 2016 by dpc Quote Link to comment Share on other sites More sharing options...
MattM Posted April 3, 2016 Share Posted April 3, 2016 I like overhead rack presses as well, I've got a little project where Mike is letting me work the programming I do a little more and when I start the at the top of my forehead I notice a lot of carryover to pushpressing Quote Link to comment Share on other sites More sharing options...
dpc Posted April 4, 2016 Author Share Posted April 4, 2016 19 hours ago, MattM said: I like overhead rack presses as well, I've got a little project where Mike is letting me work the programming I do a little more and when I start the at the top of my forehead I notice a lot of carryover to pushpressing I'm excited to see how my bench improves. In a week or two I have a goal for max rep incline press with dumbbell's and then I want to test out the 1rm for bench. Things are on the upswing 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 4, 2016 Author Share Posted April 4, 2016 4-4-16 Extra workout Pull down with medium length neutral grip bar 50x15x2 60x15 70x15 80x15 Face pull 30x15 40x15x2 50x25 60x15 Lying triceps extension with dumbbells 15x12x4 Two sets of 10 leg raises Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2016 Share Posted April 5, 2016 22 hours ago, dpc said: I'm excited to see how my bench improves. In a week or two I have a goal for max rep incline press with dumbbell's and then I want to test out the 1rm for bench. Things are on the upswing Your log is blowing up and I love it! Consistent well planned training thats frequent, and PR's in main movement variations Quote Link to comment Share on other sites More sharing options...
dpc Posted April 5, 2016 Author Share Posted April 5, 2016 2 hours ago, MattM said: Your log is blowing up and I love it! Consistent well planned training thats frequent, and PR's in main movement variations Thanks man. I plan on testing my one rep max for deadlift tomorrow. The only issue is the gym has platforms but they are moveable, so basically it's a platform for each side of the bar. Therefore, I'm just standing on the floor so it's kind of a deadlift off a 2 inch platform. I need to find something to stand on to even it out. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 5, 2016 Share Posted April 5, 2016 You could stand on a metal 45lb plate, or maybe put a 3rd deadlift platform in between the two? Good luck with the deadlifts, I hope the pulls go well! Quote Link to comment Share on other sites More sharing options...
dpc Posted April 7, 2016 Author Share Posted April 7, 2016 4-8-16 Lower body Deadlift (because of the platform I had to stand on a plate. The plate wasn't the same size so this deadlift is technically off of a 1 cmish block haha 65x5 85x5 105x3 135x3 165x2 At this point this sucks. I feel so weak off the floor and my back feels like it is about to explode. Add belt 185x2 205x1 225x1 235x1 After putting on the belt I felt way better, which means my lower back is horribly weak. My goal was 225 as 205 felt like crap. I couldnt get the belt to feel comfortable. For 225 I made some adjustments to hte belt and it felt really great so I did 235. Pretty slow off the body but after it gets to just below the knee it comes right up. Side bends with a plate 3 sets of 10 reps each side Cable stack abs 90x10x4 I didn't want to stress out my back anymore so I didn't do anything else after this. I'm interested in seeing how my back feels tomorrow. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 7, 2016 Share Posted April 7, 2016 You got more than you wanted though! Awesome man, if your back comes out ok don't push anything low body for the next week. Alot of people get injured a few days after not during the lift so take care. Some deficit deads and some speed pulls without the belt might bolster your strength from the floor Quote Link to comment Share on other sites More sharing options...
dpc Posted April 7, 2016 Author Share Posted April 7, 2016 15 hours ago, MattM said: You got more than you wanted though! Awesome man, if your back comes out ok don't push anything low body for the next week. Alot of people get injured a few days after not during the lift so take care. Some deficit deads and some speed pulls without the belt might bolster your strength from the floor Back feels totally fine. I mean obviously it's sore but just from the lifts. Actually my obliques are more sore. Quote Link to comment Share on other sites More sharing options...
dpc Posted April 10, 2016 Author Share Posted April 10, 2016 4-9-16 Upper body Incline DB press 20x10x2 30x10x2 35x1045x20 My goal here was exactly 45x20. The second I hit it, I lost all adrenaline and my arms started feeling a bit numb, especially my left. But I got it. Flat bench HEX dumbbell press 25x12x4 Could have done more but my triceps were friend. I can see the advantage of this for chest, just couldn't use enough weight to really feel it. Neutral close grip seated row 70x12x2 85x12 100x12 DB Shrugs with 3 second pause at top 50x10 60x10 Wanted to do more, but I was feeling some pain in my left elbow while hodling the weight. Wanted to quit while I was ahead. Two planks for 30 second each. Once agin, wanted to do more, but yesterday at home I did some band crunches so my midsection was pretty tired. Pretty happy with today. 1 Quote Link to comment Share on other sites More sharing options...
dpc Posted April 10, 2016 Author Share Posted April 10, 2016 2 hours ago, dpc said: 4-9-16 Upper body Incline DB press 20x10x2 30x10x2 35x1045x20 My goal here was exactly 45x20. The second I hit it, I lost all adrenaline and my arms started feeling a bit numb, especially my left. But I got it. Flat bench HEX dumbbell press 25x12x4 Could have done more but my triceps were friend. I can see the advantage of this for chest, just couldn't use enough weight to really feel it. Neutral close grip seated row 70x12x2 85x12 100x12 DB Shrugs with 3 second pause at top 50x10 60x10 Wanted to do more, but I was feeling some pain in my left elbow while hodling the weight. Wanted to quit while I was ahead. Two planks for 30 second each. Once agin, wanted to do more, but yesterday at home I did some band crunches so my midsection was pretty tired. Pretty happy with today. Forgot to mention that on 3-17-16 I did the dB incline for 45x16. So a 4 rep increase over 3 weeksigh. Not sure if that's a great jump but I'm happy. Quote Link to comment Share on other sites More sharing options...
MattM Posted April 11, 2016 Share Posted April 11, 2016 4 reps in a 3 week period is pretty damn good, for instance I just got a 4 rep pr the other day on something that took months to achieve! Anything at all is progress, even staying the same sometimes Quote Link to comment Share on other sites More sharing options...
dpc Posted April 13, 2016 Author Share Posted April 13, 2016 4/13/16 Lower Box Squat barx5xuntil I got the box situated comfortably 95x5 115x3 135x3 155x3 Add belt 175x2 195x1 215x1 225x1 So I guess I felt good. I'm not sure... it's weird. I did more than a few weeks ago yet I didn't feel that confident. But my back felt sronger. Pullthroughs 50x10 60x10x4 Cable Stack ab machine 90x10x3 Side bend with plate 3 sets of 10 Quote Link to comment Share on other sites More sharing options...
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