dpc Posted August 29, 2013 Author Share Posted August 29, 2013 8/28/13 ME Bench Incline BB Press barx10 65x5 95x5 115x3 135x1 150x1 I've seen a lot of people bench who have one arm that lags behind the other arm as the weight goes up. This has never happened to me until today with this lift. lying db tricep extension 20x10x4 hammer strength row machine (weight per arm) 55x10 65x10 75x10x2 side db raises 15x12x4 hammer curl 15x20 Quote Link to comment Share on other sites More sharing options...
MattM Posted August 29, 2013 Share Posted August 29, 2013 Nice work man! Good job getting the squat too! Quote Link to comment Share on other sites More sharing options...
dpc Posted August 30, 2013 Author Share Posted August 30, 2013 (edited) Thanks Matt 8/30/13 ME Squat (I just did ME squat earlier this week but I want to make it so I do ME squat on Friday or Saturday as tehse are my days off this month from work. 20.5 inch rack pull 95x5 115x5 135x5 165x3 205x3 240x1 265x1 285x1 used some of the lady step thingys to build a platform for rack pulls. i used to do 20 inch pulls but this rack is weird and has an extra half an inch. the lift itself felt really good and i got it up fast and with power back extensions bodyweightx12x4 40 total pull ups with 3 different grips abs Fitness 19 moment of the day: One of the employees there came out of the office, put 205 on the bench and then proceeded to bench 205 for 5 sets in 48 minutes. In between each set he would go and talk to friends or go back in the office for awhile. Yesterday I had a bit of an accident that could have been serious. I won't get into details (if you're curious Matt just message me) but I took it a bit easy today just because I'm kind of beat up from yesterday. Shouldn't effect anything though and should be okay in a few days. Edited August 30, 2013 by dpc Quote Link to comment Share on other sites More sharing options...
dpc Posted August 31, 2013 Author Share Posted August 31, 2013 8/31/13 DE Bench speed flat bench barx10 65x5 85x3x3 (grip with fore finger on smooth part of bar) 85x3x3 (grip in the middle of the smooth part of bar and power ring) 85x3x3 (grip with pinky touching power ring) incline db press (around 45 degrees i believe) 25x10 35x10 45x12 45x10 im horrible at all db pressing jm press barx8 65x8 75x8x2 my tri's are weaker wide grip pulldown 70x10 85x10 105x10x2 bb shrugs 135x10 155x10 185x10x2 all around good day Quote Link to comment Share on other sites More sharing options...
MattM Posted September 3, 2013 Share Posted September 3, 2013 Good work man, I would have taken his weights off, or put on a bunch more of weight out of frustration! haha I PMd you btw so check it out when you can. Also I like seeing you rack pulling again! Quote Link to comment Share on other sites More sharing options...
dpc Posted September 3, 2013 Author Share Posted September 3, 2013 Matt- Today he did the same crap except he had 4 25 lb plates on each side of the bench and would come and do a sit.. leave for awhile, do a set, leave, do abs.. leave.. bench........ 9/2/13 DE Squat speed squat barx10 95x5 115x2x8 speed deadlift 135x1x6 leg press 1 platex5 2 platesx5 3 platesx5 3 plates +25 lbs x5 bodyweight calf raises 20x4 abs Quote Link to comment Share on other sites More sharing options...
dpc Posted September 5, 2013 Author Share Posted September 5, 2013 9/4/13 ME BENCH close grip bench press (first time doing this for max weight) barx10 65x8 95x3 115x3 135x3 155x1 170x1 MISS I've never missed a bench exercise before but I'm not upset about it. I had a great spotter but i knew about 3 inches off my chest there was no chance I had it. But I'm still very happy with 155. Didn't think I could do that and truthfully it came up fast and strong. So the 170 is not far away. For the record the guy said he barely helped. 45 degree db press 20x10 30x10 45x10x2 flat bar cable tri extension 35x20x2 35x15x2 (right tri was cramping up) wide grip pulldown 80x10 100x10 110x10x2 db side raise 15x12x4 Hey Matt, what do you think of this? http://www.flexcart.com/members/elitefts/default.asp?m=PD&pid=5804 We don't have boards or people to help me and this is usually my sticking point on bench. You think it's a good investment? Quote Link to comment Share on other sites More sharing options...
dpc Posted September 6, 2013 Author Share Posted September 6, 2013 9/6/13 ME SQUAT 17" Box Squat (this was right at parallel for me) barx8 95x5 115x5 135x4 165x2 195x1 225x1 Sticking point is about 2 inches above the box. Once I clear that part it's smooth sailing. Pullthroughs (squatting style) 30x8 35x8x3 back extension machine (its like a back extension but there is a bar on your back and you push the weight back as you come up. not sure if i liked it) 70x10 90x10x3 40 total pull ups with 3 different grips abs Quote Link to comment Share on other sites More sharing options...
dpc Posted September 7, 2013 Author Share Posted September 7, 2013 9/7/13 DE BENCH speed flat bench barx15 75x3x2 95x3x9 (3 different hand positions, weight is 55% of my one rep max) flat db bench 30x10 40x10 50x10 vgrip cable pushdown 30x15x5 hammer strength one arm row (weight per arm) 70x8 85x8x3 upright row 40x10 50x10x3 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2013 Share Posted September 10, 2013 Nice squat!!! Quote Link to comment Share on other sites More sharing options...
dpc Posted September 10, 2013 Author Share Posted September 10, 2013 Matt.. you never answered about the "shoulder saver" lol 9/9/13 DE Squat barx5 95x3 125x2x8 (weight was 55% of my most recent squat 1rm) DE deadlift 135x1x6 back extensions 4 sets of 12 leg extensions 70x10 90x10x3 30 pull/chin ups Quote Link to comment Share on other sites More sharing options...
MattM Posted September 10, 2013 Share Posted September 10, 2013 Crap you're right! I would say that the price is a bit steep for something that looks like a foam roller with a slit in it, but it would be awesome to have if you didn't have a reliable training partner. If you can afford it I would go for it! Quote Link to comment Share on other sites More sharing options...
dpc Posted September 12, 2013 Author Share Posted September 12, 2013 9/11/13 ME Bench Bench with normal grip barx10 75x5 95x5 115x3 135x1 160x1 175x1 (miss) once again, just a few inches above my chest and i miss. even though it is expensive i think i will buy that shoulder saver thing. its driving me nuts. it might also have to do with the fact that i worked all day.. so im going to make it so my two ME days are on my two days off. ill start that next month. but this really annoyed me. flat bar tri cable extension 30x10 35x10 42.5x10x3 seated row (grip was wider than normal and palms were facing each other) 85x10 100x10x3 upright row 50x10x2 Quote Link to comment Share on other sites More sharing options...
MattM Posted September 12, 2013 Share Posted September 12, 2013 It's ok to have a few misses, just go back to the books and try again in a few months to sail over it! Now you feel like I did after the first 405 attempts haha Also have you considered the program design we talked about? PM me Quote Link to comment Share on other sites More sharing options...
dpc Posted November 23, 2013 Author Share Posted November 23, 2013 No more biking 5 miles a day for me. Thins should be much easier now. 11/23/13 16 inch box squat barx5 95x5 115x3 135x3 155x2 185x1 200x1 pretty happy. two months ago my max was 225 on this and now i did 200 so i didnt lose much. real slow going up though out of the hole. leg extension 70x10 85x10 100x10x3 back extension bodyweight x10x5 abs felt good being back, i will not be saying this on monday when the soreness really kicks in. HI MATT! Quote Link to comment Share on other sites More sharing options...
dpc Posted November 25, 2013 Author Share Posted November 25, 2013 11/24/13 Just went to the gym today to do some light work before tomorrows leg soreness. This was by no means an intensive workout and only lasted about 15 minutes. 4 sets of bodyweight walking lunges (8 reps per leg) super setted with abs calf work with the seated leg press machine 4 sets stretch, foam roll, gossip Quote Link to comment Share on other sites More sharing options...
dpc Posted November 26, 2013 Author Share Posted November 26, 2013 11/25/13 ME bench incline bench barx10 60x5 75x5 95x3 115x1 135x1 after the bench i just did some assistance work. chest press machine 5 sets of 8 tri pushdown with straight bar 5 sets of 10 lat pulldown with v-grip 4 sets of 10 hammer curls 3 sets of 10 upper body felt much more weaker than lower body. hopefully in a few weeks ill feel a bit better Quote Link to comment Share on other sites More sharing options...
MattM Posted November 26, 2013 Share Posted November 26, 2013 YES! I am very glad to see you posting again man, I missed it!!! Now I have to catch up on my logging! haha Quote Link to comment Share on other sites More sharing options...
dpc Posted November 27, 2013 Author Share Posted November 27, 2013 11/26/13 Just some more extra workouts. The last one really helped my legs Just did 4 sets (15 reps) of lying DB extensions supersetted with 4 sets (10 reps) DB side raises. Then did abs Quote Link to comment Share on other sites More sharing options...
dpc Posted November 28, 2013 Author Share Posted November 28, 2013 11/27/13 DE squat speed squat bar x 5 95 x3 115x2x8 one minute rests speed deadlift 135x1x6 -one minute rests wide grip pull down 70x10x2 85x10x5 Quote Link to comment Share on other sites More sharing options...
dpc Posted November 30, 2013 Author Share Posted November 30, 2013 11/29/13 de bench speed bench barx5x3 (each set was with a different grip) 65x3x3 (each set with different grip) 85x3x9 (3 sets of each grip) tricep pushdown with rope 30x10x4 (still dont know why 30 pounds here is a billion times heavier than any other gym) seated cable row 70x10 85x10x3 db side raises 15x10x4 hammer curls 25x10x3 Quote Link to comment Share on other sites More sharing options...
dpc Posted December 1, 2013 Author Share Posted December 1, 2013 11/30/13 ME Squat 20.5 inch rack pull (once again had to build a platform for this) 115x5 135x5 165x3 195x3 225x1 245x1 265x1 my pr is 285 and truthfully I probably could have gotten it. the 265 felt really good but I didn't wanna blow my wad my first day back pulling. and now a day later im glad I didn't because my lower back is killing me. but still, odd that my little break didn't really effect this at all. my grip was fine as well shrugs 135x12x5 abs called it there just because I was pretty tired and ive bene working out a lot this week. wanted to let my body rest a bit. Quote Link to comment Share on other sites More sharing options...
MattM Posted December 2, 2013 Share Posted December 2, 2013 Great work! I think that holding on to your gains that well means you've got a lot of potential Quote Link to comment Share on other sites More sharing options...
dpc Posted December 3, 2013 Author Share Posted December 3, 2013 12/2/13 ME bench flat bench (normal hand placement) barx8 65x5 85x5 100x3 115x3 135x1 felt really week for some reason with this. my tri's just felt like i couldnt hold anything incline db press 30x15x3 i pushed these up off my chest as fast as i could. this killed my tri's and the last 5 reps of the last set sucked. straight bar pushdown 35x12x5 v-grip lat pulldown 70x10 85x10x2 upright row 40x10x4 Quote Link to comment Share on other sites More sharing options...
dpc Posted December 6, 2013 Author Share Posted December 6, 2013 Been real cold lately so my car door got frozen and it won't unfreeze so I have to wait for it to get warm again to get in my car. Due to this going to the gym after work has been near impossible. Today was my dayoff so I walked to my gym in -15 degree weather. When I got there I felt kind of light headed. Not sure why. Wasn't cold at all during the walk. Just felt light headed. Skipped dynamic workouts this week just due to hte fact of not being able to go to the gym. 12/6/13 ME Squat Squat barx8 95x5 115x5 135x3 155x3 175x1 195x1 felt like crap. looked like crap. was crap. leg press each set was 5 reps and weight was per side 1 plate 1 plate + 25 1 plate + 50 1 plate +75 1 plate + 50 1 plate + 25 1 plate back extension bodyweight x12x4 abs a kid squatted with me today. he is training for a body building show that is in may. i feel bad beacuse he is a really nice guy and has no help at all and is just lost. he started his cutting phase now even though he appears to be pretty ripped. i asked him what weight class he is competing in and he said "i have no idea". everything he told me he said he just read in magazines and stuff. nice guy. i hope someone who knows what they are doing bumps into him. Quote Link to comment Share on other sites More sharing options...
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