Deadlift to Knees
165x4
195x2x4
225x4x4
Bentover BB Row
105x8
120x8
130x8
DB Row
50x20
Deadlift
165x4
195x4
225x2x3
235x5x3
Seated Calf Raises
115x20
205x12
180x12
Lat Pulldown
135x3x7
where in CT do ya live? i may be near you
North Haven
im near noralk … so your 45 minutes away haha
EZ bar curls
75x7x4
75x2
70x2x4
Hammer curl- left side only
30x10
Squat
135x7
155x7
175x2x5
205x3x3
195x3x3
Bench
115x8
145x2x8
145x7(no failure, but no spotter and didn’t want to risk it)
Pin Press
120x2x8
120x7(failure)
skipped Incline
Box Squat
135x7
165x5
185x2x3
why the hell you skip incline you woman
Because I wanted to do the box squats before the gym closed.
superset.
Squat
135x7
155x2x7
175x2x5
210x3x3
195x2x3 I didn’t drop the weight because it was too heavy, it’s just that my right knee was acting up. I’m going to look into getting some knee wraps or supports.
Lat Pulldown
150x5
135x7
Seated Calf Raise
90x20
180x15
215x12
Military Press
95x3x6 PR
70x10
Front Raise
20x8
Side Raise
20x8
Rear Delt Raise
10x12
Skull Crushers
65x6
70x2+1 PR
65x6
Elbows Out Extensions on slight incline
30x6
25x15
Rope Pushdowns
60x12
70x12
Ok, my intention here is not to rag on you Chris, but I don’t know what the hell is going on here. I see some increase in some areas, but surprisingly little in others, especially since you started posting in May. It seems like you get a lot of cheerleading from redsox with some fairly unimpressive lifting. You even mentioned yourself, about a month into lifting that you didn’t see any noticeable changes. I agree.
Do you spend any time reading the articles on this site about how to make some positive physique changes? It seems like your volume has been pretty high for a lot of your lifts and I cannot figure out why.
You gotta start pushing yourself beyond what I see here to get some serious results. I think you also need some more consistency which incorporates changes in your routines only every month or so.
Not having a spotter is not an excuse to go easy on yourself. I NEVER have a spotter, but that doesn’t stop me from lifting big. You still seem exceptionally weak for a guy your size. Has anyone told you that? I just want to make sure you know where you are at.
I applaud the fact that you are in the gym, but I don’t want you to end up frustrated because you have submaximal results. I’ve been there, it sucks. And while I’m not a HUGE guy like you claim redsox is, I can handle my share of weight.
I took your advice to heart and volume was pretty low today.
Deadlift
135x5
175x5
205x2x4
235x4x4
Bent over BB Rows
100x10
115x10
125x10
DB Rows
55x20
Deadlift
135x7
165x2x7
215x4x6
EZ Bar Curl
80x1(failure)
75x2x5
75x4(missed 5th)
75x2x5
Hammer Curl
30x8
30x6 drop to 25x5 drop to 20x6
Hercules Curls
30x2x15
[quote]duncanidaho wrote:
erinshesse wrote:It seems like your volume has been pretty high for a lot of your lifts and I cannot figure out why.
I took your advice to heart and volume was pretty low today.
Deadlift
135x5
175x5
205x2x4
235x4x4
Deadlift
135x7
165x2x7
215x4x6[/quote]
That seems a bit high.
I would also recommend you try some complexes where you focus on acceleration and explosion in the lifts (like a clean & press). If you are training for boxing, you are going to need explosive power. And once again, I think you need to design workouts for one whole week, then keep this the same for 1 month while forcing increases in the weight, even if it’s only 5 lbs per week. This way you will be able to easily track your progress and hopefully start to make some gains.
Also, on those compound lifts, I wouldn’t do more than 6 sets. And if you are doing that many sets keep your reps to 6 or less. If you do an exercise that is only about 4 sets, then a rep range of 8-12 might be appropriate. But since strength could be an issue, I’d work with a lot of compound lifts at low reps for awhile. Stop doing all those curls too. Hit the chinup bar. You want to make the best use of your time while at the gym, and I don’t think curls are an effective use of your time right now.
[quote]erinshesse wrote:
Ok, my intention here is not to rag on you Chris, but I don’t know what the hell is going on here. I see some increase in some areas, but surprisingly little in others, especially since you started posting in May. It seems like you get a lot of cheerleading from redsox with some fairly unimpressive lifting. You even mentioned yourself, about a month into lifting that you didn’t see any noticeable changes. I agree.
[/quote]
5-21
Flat Bench 135x3x7
Back Squat 95x7, 135x3x7, 145x2x7, 155x3x5, 150x3x5
5-27
Deadlift
135x4
155x3x4
175x6x4
DB rows
50x4x7
Military Press
75x8
65x3x8
Skull Crushers
55x3x7
8-3
Bench
145x2x8
Squat
135x7
155x7
175x2x5
205x3x3
195x3x3
8-8
Military Press
95x3x6
70x10
Skull Crushers
65x6
70x2+1
65x6
8-9
Deadlift
135x5
175x5
205x2x4
235x4x4
DB Rows
55x20
thats no improvement in your oppinion?
Redsox, who are you arguing with? As you go through life, you are going to find that reading comprehension is a VERY important part of not putting your big ole’ foot in your even bigger mouth. Am I trying to get you worked up? Of course. You can judge a lot about a person’s character by calling him out on his faults.
Your pal may be making increases, but some of the comments in his post suggest that even HE believes his progress is lacking. And that can be very frustrating. I never said NO IMPROVEMENT. There is a lack of consistency in set/rep schemes that makes it hard to track progress.
Let’s look at the deadlift:
5-27…8-9
Deadlift…Deadlift
135x4…135x5
155x3x4…175x5
175x6x4…205x2x4
…235x4x4
His set and rep schemes make comparisons difficult. In May he did 13 sets with 29 reps. In August he did 8 sets with 34 total reps. Why not do something that makes it more comparable, 6 sets (don’t post warmups, they are irrelevant), no more, no less, focus on 3-6 reps lifting till failure. Then you can toss the numbers side by side and see if progress is made.
I’d like to see Chris have a lot of success, and while positive support can be a big part of this, sometimes the criticism can help more. I don’t think Chris is lifting to help boost YOUR ego and prove how GREAT of a lifting partner you are. He’s lifting to boost his own ego and make some serious progress. Get over it.
If there is one thing that I’ve learned from T-Nation, it’s build a plan that lets you track results, and don’t be afraid of changing your workouts if you aren’t seeing good progress.
Btw, Chris, what is your diet looking like? I didn’t see any mention so far, and that is a HUGE part of getting big time results. Peace.
P.S. - I just realized who Duncan Idaho is. Good books.
[quote]erinshesse wrote:
Let’s look at the deadlift:
5-27…8-9
Deadlift…Deadlift
135x4…135x5
155x3x4…175x5
175x6x4…205x2x4
…235x4x4
His set and rep schemes make comparisons difficult. In May he did 13 sets with 29 reps. In August he did 8 sets with 34 total reps. Why not do something that makes it more comparable, 6 sets (don’t post warmups, they are irrelevant), no more, no less, focus on 3-6 reps lifting till failure. Then you can toss the numbers side by side and see if progress is made.
[/quote]
Deadlift max as of 06-12-2007: 285 lbs
Deadlift max as of 07-13-2007: 315 lbs
I think that’s progress, but what the hell do I know.
Bench Press
95x8
150x3x8
Pin Press
125x2x8
125x6(failure)
Incline
100x8
100x5
100x6