I don’t typically post cardio, because my cardio = jogging, sprinting, wrestling… just about anything I feel like. It’s not very structured, and I do it by ‘feel’ (aka what I feel like doing!) Cardio won’t do you any goo if you loathe it so much you never do it.
What’s cardio?
Mike, I’m suprised how low your neutral grip db weight is considering that you can do 205 in the partial pin press, was this done as a effort set or just to make up the volume?
oh yeah a little education for you the suffix cep means head in latin and obviously bi and tri mean two and three, therefore when you form the word bi-cep you must make the plural form, hence bicepS and tricepS, you can’t have a singular of a plural. f you don’t get it then advance to the Life of Brian’s roman graffiti scene!
Tuesday, November 11, 2003
ME Squat/Deadlift
Good Mornings, Medium-Stance
45 x 8
85 x 5
105 x 3
115 x 3
125 x 3
135 x 1
145 x 1
155 x 1
170 x 1
180 x 1
180 x 1
Still need to work on keeping a good arch in my back… when I don’t, my hamstrings don’t feel them at ALL.
Dimel Deadlifts:
145 x 20
145 x 20
145 x 20
Close Stance Box Squats
200 x 3
200 x 4
200 x 3
200 x 2
This sucked, las week I hit 195 x 6…
High Pulls:
85 x 9
85 x 7
85 x 7
85 x 6
Working on explosiveness… bringing the bar all the way up to my chin, too.
Ab Pulldown:
110 x 4
100 x 11
100 x 11
100 x 11
Thursday, November 13, 2003
ME Bench
Rack Lockouts from 2/3 up or so
45 x 5
95 x 5
135 x 5
145 x 3
155 x 3
175 x 1
185 x 1
200 x 1
210 x MISS
205 x MISS
AAAAAARGH! WHAT THE F@#$! Last week I hit 195 x 1… never tried 200, I probably could have put it up… WHY DOESN’T MY WEIGHT INCREASE! I was so mad at myself I could’ve exploded. If my ME exercise doesn’t increase, how will my bench press ever?
Incline Close Grip Bench
115 x 5
115 x 5
115 x 5 (nice, improvement in reps)
115 x 3 (some girl literally walked into the bar during the set and threw it off balance)
115 x 4
DB Shoulder Press
40 x 6
45 x 6
45 x 4
Decided to sub in some true pressing instead of side raises.
Barbell Rows
115 x 10
115 x 8
115 x 6
115 x 6
Nice, improvement in reps AND weight…
Chinups:
6
6
4
3
3
Forgot to do these before rows, my back was kind of trashed…
Dips:
BW + 40 x 6
BW + 40 x 5
BW + 40 x 4
I had extra time and wanted to hit my triceps harder since my STUPID ME EXERCISE WON’T IMPROVE!
Barbell Curls:
60 x 5
60 x 4
60 x 3
Total workout time: 50 minutes
I am so upset about not being able to significantly increase my ME exercise. The bar starts just below my stalling point in the true bench (or maybe right at it, I’m not sure, it’s right around there). For some reason, my body is stubborn, and my strength doesn’t want to seem to improve. I’m going to post a question in the training forum for a little advice.
Well,
Since you bettered your previous ME (195), that means that you did hit a new pr. ME weight doensn’t increase 10-15lbs every workout. The point is to strain and constantly improve. The 5lb increase adds up over time.
Thanks for the positive feedback man, I guess if it went up 5lbs every workout, then that’d be some seeerious gains…
Mike, cut back on the volume and I’m sure you’ll see some better gains. By no means are you gonna gain every week.
download dave tate’s audio stuff off infinityfittness (links at efs) and listen to what he has to say about starting out.
Since you live in america go and get a copy of pumping iron as that really inspired me to train when i was your age.
good luck man and stick to it, then when people see you after you’ve finished school and college they’ll be asking who the fuck that big guy is.
I downloaded pumping iron. Inspirational stuff. Arnold is the man.
good isn’t it, just the ability of the people is amazing and lou ferrigno (sic) looks pretty damn big in it.
your volume is WAY too high. you are doing what tate or louie would call “majoring in the minor stuff”
seriously, cut back
Friday, November 14, 2003
Box Squats
10 x 2 @ 135lbs
Speed Deadlift
10 x 1 @ 155lbs
Straight-Legged Deadlift
155 x 12
165 x 12
175 x 12
175 x 9
DB Lunge
55 x 12
55 x 12
55 x 12
This hurts my butt muscles like NO OTHER! If you take long enough strides, your ass will be hurting the next day… in a good way though.
DB Shrugs
70 x 14
70 x 13
70 x 11
DB Side Bend
55 x 7
55 x 8
55 x 7
I don’t even own straps… my grip gives out on these every time (along with shrugs)
Pulldown Abs
150 x 15
150 x 13
150 x 15
Monday, November 17, 2003
DE Bench
Flat Bench Press
10 x 3 @ 105lbs
Neutral Grip DB Bench
60 x 10
60 x 9
60 x 6
60 x 6
60 x 4
My weight on these goes up every workout. I’m diggin it.
DB Tricep Extension
20 x 12
20 x 11
20 x 8
20 x 7
Side Raises
20 x 8
20 x 6
DB Rows Lying on an Incline Bench
45 x 12
45 x 10
45 x 9
45 x 8
45 x 7
DB Bicep Curls:
25 x 10
25 x 9
25 x 9
Monday, November 17, 2003
DE Bench
Flat Bench Press
10 x 3 @ 105lbs
Neutral Grip DB Bench
60 x 10
60 x 9
60 x 6
60 x 6
60 x 4
My weight on these goes up every workout. I’m diggin it.
DB Tricep Extension
20 x 12
20 x 11
20 x 8
20 x 7
Side Raises
20 x 8
20 x 6
DB Rows Lying on an Incline Bench
45 x 12
45 x 10
45 x 9
45 x 8
45 x 7
DB Bicep Curls:
25 x 10
25 x 9
25 x 9
Tuesday, November 18, 2003
ME Squat/Deadlift
Medium Stance Good Mornings
45 x 8
95 x 5
115 x 3
135 x 1
145 x 1
155 x 1
165 x 1
185 x 1
195 x 1
My form on these is improving a LOT. I kept a good arch in my back, etc etc, and went down almost to parallel. On heavier sets, my hamstrings don’t feel it as much, but this is probably because my lower back is weaker than my hammies (I have trouble locking out deadlifts). I realize it is not poor form, just that my lower back sucks.
Dimel Deadlifts
155 x 20
155 x 20
155 x 20
Box Squats (feet a tad farther than shoulder width apart)
200 x 6
200 x 5
200 x 6
200 x 7
WOOHOO! Bigtime improvements…
High Pulls:
95 x 6
95 x 6
95 x 6
95 x 5
How high up should the bar go on these? Now that I’m using heavier weights, they don’t touch my chin anymore, but probably get up to my nipples or so. Hehe, I said nipples…
Machine ab Crunches (pulleys were taken)
200 x 12
200 x 12
200 x 12
mike
check out the following link from dave tates site