maidenfan Posted August 26, 2007 Posted August 26, 2007 Solid workout man. Quote Morgan Guthner Fairfax, VA Goals - be a better arm wrestler
Chrisx9118 Posted August 29, 2007 Author Posted August 29, 2007 August 28th, 2007 Warmups Not Included Note: Going into my 4th week so im going to be dropping the volume abit and upping the intensity of each set. Full Cleans - No belt - A2G 200x2 (PR!!) 170x2 Note: First rep with 200 was great, clean was very strong and caught it nicely and the front squat was smooth. On my second rep i caught it slightly off balance in the bottom position and i felt like i was going to fall backwards with the bar on top of me but managed to regain balance and the front squat was horrrible difficult due to bad positioning. Rack Pulls - No belt - Mixed grip 465x3 (18" deads) (PR!!) 490x3 (24" deads) (PR!!) Note: Wow these pulls were tough. My lockout is damn weak but improving fast. I had alot of trouble locking out my second and third rep from 18". The 24" deads were abit easier despite the heavier weight but still damn tough. Back was fried from then on so decided to hit abs and call it a day. Ab wheel - Kneeling x12 x12 x8 15min. Stretching Quote
Chrisx9118 Posted August 29, 2007 Author Posted August 29, 2007 August 29th, 2007 Warmups Not Included Bench Press - Touch chest with 2 second pause 250x2 +1 Missed 250x2 (wait 15 seconds) then +1 rep 205x5 Note: Well i upped the weight nicely today on bench but it got the best of my on my third rep, almost had it. On my second set i decided to get my first two reps, rerack it and wait 15 seconds and hit my third just to get that rep in there. Incline Bench Press - Touch N Go 205x2 (wait 15 seconds) then +1 rep 185x5 Note: Same for incline, 205 was heavy =/ Pullups - Full ROM from deadhang BW +50lbs x 3 reps BW +50lbs x 3 reps Note: Didnt want to go too heavy, was feeling tired after bench. Yates Row - Double overhand 205x6 205x6 205x6 Note: Easy but lower/middle back is sore as heck from deads. Quote
Chrisx9118 Posted September 4, 2007 Author Posted September 4, 2007 September 4th, 2007 Note: So today i start my "bodybuilding" routine for abit to get alittle rest from the powerlifting stuff and maybe get some hypertrophy in the process. I dont really have a set rep scheme for each exercise so im just "winging it" for now. Barbell Standing Strict Press - No belt - Full ROM from deadstop 95x8 135x8 (PR!!) 150x4 135x5 Note: Pretty happy with my first set for 8 reps, best ever was 6. Will try to get more reps in the later sets next time. Barbell Strict Curl 95x5 115x4 100x8 Note: Damn, couldnt really get too many reps with 115.....will start alittle lighter next time =/ DB Hammer Curls 50x8 50x8 Note: Felt solid, good pump. Seated DB Military Press - 90 degree ROM - NO back support 50x10 50x10 Note: This was harder then i thought, especially because of no back support. DB Front raises 30x8 30x8 Note: Pretty tough lol. Seated Incline DB curls 25x10 25x10 Note: Good pump, better get the 30's next time though. Barbell Wrist curls - Full ROM 150x10 150x10 Reverse Barbell Wrist curls - Full ROM 45x10 45x10 Note: Didnt have a spotter for these so it was a pain to get into position, but still decent. Cardio: 1 Mile Walk/Jog outside (Gotta get a tan) Quote
maidenfan Posted September 4, 2007 Posted September 4, 2007 Pretty cool to beat a PR by 2 reps vs. one - good work. Quote Morgan Guthner Fairfax, VA Goals - be a better arm wrestler
Chrisx9118 Posted September 5, 2007 Author Posted September 5, 2007 September 5th, 2007 Warmups Not Included Back Squats - No belt - A2G 225x4 225x2 205x5 135x10 Note: Gave a2g squats a try today for a change, they were quite a bit harder as expected lol. Deadlifts 315x5 375x5 315x6 Note: Well i have never deadlifted after squats and my legs were a bit shaky, felt alittle weak but 375x5 was a decent set. Leg press - Weight of plates only 180x10 180x10 Note: Just for alittle pump. Ab wheel - Kneeling x12 x12 ***Note: Ok i have a question for you guys, i WAS going to do a "bodybuilding" routine but i dont think i can hold myself to it as i like to lift heavy to much. Do you guys think i can lift like a "powerlifter" and i guess up the cardio and eat like a bodybuilder and shed fat slowly to get the body i want? Also, im having trouble finding a good periodization for my lifts for my next routine. Maybe someone can give me some solid routines to look at. Thanks =P Quote
Chrisx9118 Posted September 7, 2007 Author Posted September 7, 2007 September 7th, 2007 Warmups Not Included Bench Press - Touch N Go 135x10 185x6 185x8 Incline DB Bench 50x8 65x6 Barbell Skullcrushers 45x10 75x6 75x5 Dips Bw x 5 Pullups BW x 8 BW x 6 Note: Just a small little workout before i start the new routine on monday, for some reason my joints were clicking and snapping alot today, good time to rest for the weekend i guess. Quote
Chrisx9118 Posted September 7, 2007 Author Posted September 7, 2007 Ok this is the new routine that ill be starting on monday. I plan on trying to run it for 6-8 weeks depending on how its going in the later weeks. I will be starting my first and second week relatively light to get used to the volume and heavy DOMS that i will be getting for sure. Everything is with straight weight. Monday Push Press - 3x3 Strict Press - 3x5 Power Curls - 3x5 Hammer Curls - 2x6 Barbell Wrist curls - 3x8 Reverse Wrist curls - 3x8 Tuesday Back Squats - 5x5 Rack pulls - 3x5 Barbell Lunges - 3x5 Abs Wednesday Off/Rest Thursday Bench Press - 5x5 Barbell Rows - 5x5 Incline DB Bench - 3x8 Skull Crushers - 3x8 Pull-ups - 3x8 Friday Back Squats - 5x5 Good mornings - 5x5 Barbell Lunges - 3x5 Abs Saturday/Sunday Off/Rest ****Grippers twice during the week, one day training CCS and the other training parallel set. Quote
Chrisx9118 Posted September 10, 2007 Author Posted September 10, 2007 September 10th, 2007 Warmups Not Included Barbell Standing Strict Press - Full ROM from deadstop/collarbone 120x5 120x5 120x5 120x5 120x5 Note: I decided to take out push press and focus on more strict press so im doing 5x5 on this now. Every rep was nice and easy. I lost balance on my 4th rep of my last set, pretty funny i almost tipped over lol Barbell Power Curls 115x5 115x5 115x5 Note: All reps were decent, will have to use more "power" when it gets heavier in the later weeks. DB Hammer Curls 50x6 50x6 Note: Hammer curls are just... fun? .. yea fun. DB Strict lateral raises 20x8 20x8 Note: I actually wanted to use the 15's (lol) but.... i couldnt find them =/ BNS Wrist Roller/End of Barbell - Full ROM - F=Forward, B=Backwards 50 x 1F, 1B 50 x 1F, 1B 50 x 1F, 1B 50 x 1F, 1B 50 x 1F, 1B Note: Nice volume here, weight was really easy but i started feeling it in the later sets. Quote
egg_uk Posted September 10, 2007 Posted September 10, 2007 nice work Quote Goals Get Stronger Lift what I haven't lifted Close what I haven't closed
Chrisx9118 Posted September 11, 2007 Author Posted September 11, 2007 September 11th, 2007 Warmups Not Included Back Squat - No belt - Below parallel 200x5 200x5 200x5 200x5 200x5 Note: Whew, that was pretty tiring. lol Felt good though and i feel this set/rep scheme while squatting twice a week is going to pay off. Rack pulls - No belt - From top of kneecap 405x5 405x5 405x5 Note: Im still not used to doing any pulling after squats, legs were abit shaky but all pretty easy reps. Barbell Lunges 45x5 45x5 45x5 Note: Lol, first time really doing these so i was just trying to get the motion and not tip over. Not sure how far out your supposed to step, is ur knee supposed to hit the floor and are u supposed to totally focus on coming back up with one leg or push alittle with ur other foot since ur toes are still on the floor? Ab wheel - Kneeling x8 x8 x8 x8 x8 Note: Hurt alot in the 4th and 5th sets. 15min stretching Cardio: 1Mile walk in blazing sun/Couple of laps in the pool. Quote
Chrisx9118 Posted September 11, 2007 Author Posted September 11, 2007 September 11th, 2007 Grippers! - First workout back, just gonna try and get some volume, without going to failure. All reps are from a parallel set (MMS) Right Hand #1.5 x 9 reps #2 x 8 reps #2 x 8 reps #2.5 x 3 reps #2 x 10 reps #2 x 8 reps #2 x 20 second overcrush Left Hand #1.5 x 7 reps #2 x 4 reps #2 x 4 reps #2 x 3 reps #1.5 x 10 reps #2 x 3 reps #2 x 3 second overcrush Note: Grippers felt good today, i didnt use chalk so that makes it alot harder for me but i couldnt get all dirty with chalk because im goin out soon. Didnt matter much as im not going to failure but will use it next time though for sure. Ironmind Extensor Bands Yellow x 20 Red x 10 Red x 10 Red x 10 Red x 10 Note: Extensors FTW. Quote
Chrisx9118 Posted September 13, 2007 Author Posted September 13, 2007 September 13th, 2007 Warmups Not Included Bench Press - Touch N Go 200x5 200x5 200x5 200x5 200x5 Note: All reps were fast and smooth. Will go with 215x5 next week. Barbell Rows 200x5 200x5 200x5 200x5 200x5 Note: These were very easy, will increase to 215x5 next week to follow bench for now. DB Incline Bench Press - Full ROM 50x8 50x8 50x8 Note: Nice and easy as well, wanted to make sure i finished with some in the tank. Will go for 60's or 65's next time. EZ Bar Skullcrushers - Full ROM 75x8 75x8 75x8 Note: These were actually pretty tough at this point but finished all reps. 80x8 next time. Pullups - Full ROM from deadhang/deadstop BW x 8 reps BW x 8 reps BW x 8 reps Note: I was just pumped from everything else and that made these sets pretty challenging. Might keep this at 8 reps for 3 sets next week. Cardio: 1 Mile Walk/Couple of laps in pool Note: I need to start running again but my legs have been pretty damn sore lol. Quote
Chrisx9118 Posted September 14, 2007 Author Posted September 14, 2007 September 14th, 2007 Warmups Not Included Back Squat - No belt - Below Parallel 205x5 205x5 205x5 205x5 205x5 Note: Squats later in the week should always be harder then earlier in the week as expected, but this was NOT the case. For some reason i busted through these sets nicely, making sure i tried to explode with leg power in the hole (something i dont always do). This seemed to make the reps alot easier. Barbell Goodmornings - No belt - 45degrees 170x5 170x5 170x5 170x5 170x5 Note: These were nice but irritating my lower back alittle, maybe from fatigue. Ive decided that im going to use a belt for goodmornings so i can use more weight and focus on hitting my hamstrings more. Barbell Lunges - Full ROM 75x5 75x5 75x5 Note: Yay i put weight on this time! lol yea its still very little weight but this is one of those exercises where you have to adapt to it. Nonetheless after my third set i couldnt walk, im not joking. Rope Ab pulldown - Kneeling 100x8 100x8 100x12 Note: Easy but i was DYING to get out of the gym already. Will do more next time for sure. Quote
Chrisx9118 Posted September 15, 2007 Author Posted September 15, 2007 September 14th, 2007 Grippers All reps are from a Parallel Set (MMS) unless otherwise noted. Right hand #2 x 15 reps #2.5 x 3 reps #3 x 3 Assisted reps #3 (Clamped to 5/8") x 3 reps #2.5 x 3 reps CCS #2 x 2 reps #4 Negative - Couldnt even mess with it. #3.5 x Negative #2.5 x 1 rep (Wideset, but not CCS) Left Hand #2 x 5 reps #2.5 x 1 rep #3 x 3 Assisted reps #3 (Clamped to 5/8") x Missed. #2 x 5 reps CCS #2 x 1 rep #3 x Negative #2 x 1 rep (Wideset, but not CCS) Note: Pretty surprised at my gripper strength after just 1 session, the assisted reps with the #3 felt good. They didnt feel like i had no chance. Next sessions will be alittle more organized, just wanted to try acouple of different things today. Ironmind Expand Extensor Bands Yellow x 20 Red x 12 Red x 12 Red x 12 Quote
Chrisx9118 Posted September 17, 2007 Author Posted September 17, 2007 September 17th, 2007 Warmups Not Included Barbell Standing Strict Press - No belt - Full ROM from Deadstop 130x5 130x5 130x5 130x5 130x5 Note: Felt strong on each set, fairly easy reps on each one. Not sure about going for 135x5x5 or 140x5x5 next week. I know i can complete 5 sets with 135 but it will be decently tough, with 140 im not quite so sure. Barbell Power Curls 125x5 125x5 125x5 Note: Power curls are fun! lol Last set was abit tough. Will go with 130x5 next week. DB Hammer Curls 55x5 55x5 Note: Hammer curls are fun also. Will hit up the 60's next week. DB Side Strict Laterals 15x8 15x8 Note: Will go back to the 20's next week. BNS Wrist Roller - Full ROM (F=Forward, B=Backwards) 70 x 1F, 1B 70 x 1F, 1B 70 x 1F, 1B 70 x 1F, 1B 70 x 1F, 1B Note: Nice volume on this, really liking the 5 set thing. Forearms felt like bowling pins. Quote
Chrisx9118 Posted September 18, 2007 Author Posted September 18, 2007 September 18th, 2007 Warmups Not Included Back Squat - No belt 215x5 215x5 215x5 215x5 215x5 Note: Hell yea, i walked into the gym to with sore hamstrings despite a full 3 days rest (those goodmornings wrecked me). Warmed up nicely and went to it. I really feel my squatting has improved, strength and form wise. Each set was decently challenging but nothing close to failure. Looking forward to tackling 220x5x5 on friday. Rack Pulls - No belt - Top of Kneecap - Mixed grip 435x5 420x1 (See Note!) 435x5 435x5 Note: Everything was feeling pretty stiff already from all the squats but i managed nicely. On the 420x1, without me realizing someone took off my 10 + 5lb plates on one side so i did my first rep and it was way heavier on one side. Got really pissed and found the weight and did 5 more. Some a$$ made me do an extra rep... grrr. Hands were hurting quite a bit today for some reason =/ Barbell Lunges 100x5 100x5 100x5 Note: Uh oh weight is starting to be put on the bar! lolol Yea its still nothing but these were very easy. Will go with 115x5 on friday and probably 135x5 next week. Ab wheel - Kneeling x8 x8 x8 Note: Had to cut it short because i was parked illegally and was hoping they didnt tow/ticket me, so i couldnt stop thinking about it and had to leave. Quote
Chrisx9118 Posted September 18, 2007 Author Posted September 18, 2007 September 18th, 2007 Grippers All reps from Parallel Set (MMS) unless otherwise noted. Right hand #2 x 1 rep #3 x Missed by ~1/4" (Got on video) #2.5 x 4 reps (Got on video) #2.5 x 4 reps #2.5 x 4 reps #2.5 x 3 reps #2.5 x 3 reps CCS #2 x 3 reps CCS #2 x 3 reps TNS #1.5 x 5 reps TNS #1.5 x 5 reps Left hand #2 x 1 rep #2.5 x 1 rep #2 x 5 reps #2 x 5 reps #2 x 5 reps #2 x 5 reps #2 x 5 reps CCS #1.5 x 3 reps CCS #1.5 x 3 reps TNS #1.5 x 5 reps TNS #1.5 x 5 reps Here is the video..... Ironmind Expand Extensor Bands Yellow x 20 reps Red x 12 reps Red x 12 reps Red x 12 reps Red + Greed x 5 Negatives Quote
MalachiMcMullen Posted September 19, 2007 Posted September 19, 2007 Nice attempt on that #3 man! Give it another few months, heck you may have that by the end of the year MMS! Quote Zach Coulter Goals #1- The Planche
Chrisx9118 Posted September 20, 2007 Author Posted September 20, 2007 Thanks bro, a solid close MMS before the end of the year would be great. *********************************** September 20th, 2007 Warmups Not Included Bench Press - Touch N Go 215x5 215x5 215x5 215x5 215x5 Note: Every rep on each set was smooth, no real sticking points which means i have more in me. No rep was slow though for some reason it felt like the bar wasnt moving as fast as it should. Barbell Rows 215x5 215x5 215x5 215x5 215x5 Note: All real nice reps, explosive and powerful. 2 plates shouldnt be a problem next week. DB Incline Press - Full ROM 65x5 65x5 65x5 Note: I switched over to 5 reps on this because well, i wanted to go heavier. These reps were, i want to say challenging maybe. 70's next week. Pullups - Full ROM from deadhang BW +25lbs x 5 reps BW +25lbs x 5 reps BW +25lbs x 5 reps Note: All good reps, felt abit pumped/tired from previous work but didnt affect too much as this isnt too heavy for me on pullups. EZ Bar Standing Skullcrushers - Full ROM 85x5 85x5 85x5 Note: These were pretty tough, maybe my triceps are lagging? I dunno but this is really weak weight right here. Quote
Chrisx9118 Posted September 21, 2007 Author Posted September 21, 2007 September 21st, 2007 Warmups Not Included Back Squat - No belt 220x5 220x5 220x5 220x5 220x5 Note: And another 5 sets of squats goes down! I had alittle discomfort in the middle section of my lower back right after my first set, it didnt affect my strength but it did bother me abit. As for the sets, last 2 sets were alittle tough but nothing crazy. 2 plates on tuesday. Barbell Goodmornings - Belt - 45 Degrees 205x5 205x5 205x5 205x5 Note: Well i threw on the belt for these like i said and it made a huge difference like i knew it would. Hit the hamstrings hard. I skipped my 5th set because my back was fried. Do you guys prefer goodmornings over stiff legged deadlifts? Barbell lunges 115x5 115x5 115x5 Note: These werent too tough, 135 next week. Hanging leg raises x8 x8 Ab rope pulldown - kneeling 115x8 115x8 Note: Damnit i need to hit core more, i get lazy at the end =( Quote
Chrisx9118 Posted September 22, 2007 Author Posted September 22, 2007 (edited) September 22nd, 2007 Grippers Note: Well today i was reading up on some stuff and came across the topic of oiling your grippers every 1-2 months because the spring can start to rust and squeek and the extra tension it builds doesnt help. I have never oiled my grippers in the years that ive had them, so i decided what the hell ill give it a shot since most are pretty noisy and feel very ruggid throughtout the whole ROM. Well after i finished i noticed that they felt like new, like when you first open the packet and the gripper feels smooth the whole way through. Maybe this changed my strength on them as well, so i decided to take a shot at the #3 again. All reps are from a Parallel Set (MMS) unless otherwise noted. Right hand #3 x CLOSED!! (PR!!) #3 x 1 rep (Got on video) #2.5 x 7 reps New #3 x 1 rep +1 missed #3.5 x Miss (Got alittle 2 excited lol) CCS #2.5 x Closed (PR!!) CCS #2 x 6 reps TNS #2 x 1 rep Heres the vid: Left hand #2.5 x 1 rep #2 x 10 reps #3 x Missed #2.5 x 2 reps CCS #2 x 3 reps CCS #2 x 3 reps TNS #2 x 1 rep Note: What a great day. Edited September 22, 2007 by Chrisx9118 Quote
MalachiMcMullen Posted September 22, 2007 Posted September 22, 2007 Note: What a great day. Indeed. I'm jealous man! It's great too that you've got it on video! Like I said on BB.com, you made it look effortless Quote Zach Coulter Goals #1- The Planche
Chrisx9118 Posted September 27, 2007 Author Posted September 27, 2007 (edited) September 27th, 2007 **Note: Well i decided to go into the gym today just go get my body out of the house, im feeling almost 100% already so i decided to just have a random day at the gym. I will get back to my routine on monday. Bench Press - Touch N Go 135x8 225x3 255x1 Note: My left wrist was killing me today and it held me back alot, had to bail on all the sets early, took me about 4 warmups to even be able to hold a plate. Not good. Barbell Standing Strict Press - No belt - Full ROM from deadstop 135x5 155x3 155x5 (Push Press) Note: Felt decently strong on these, pretty happy for coming back from fever. Barbell Rows 205x5 205x5 Note: Didnt really feel like doing much more =/ Barbell Power Curls 125x3 145x3 Note: Wanted to go alittle heavier then usual and see whats up, they were real tough. ***Note: Small squat workout tommorow and then ill be ready for monday. Ive been thinking alot about adding in strongman into my routine and just subbing it for my extra leg day... ill see. Edited September 27, 2007 by Chrisx9118 Quote
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