Very pleased about the 300 bench.
Ok I am sticking to my word, now that I am back form GA I am going balls to the wall and gaining to 190-195. I need to focus more on my legs as the seem to be lacking the most. So not sure if any routine changes need to be made, or just murder them.
[quote]Papa Nick wrote:
Very pleased about the 300 bench.
Ok I am sticking to my word, now that I am back form GA I am going balls to the wall and gaining to 190-195. I need to focus more on my legs as the seem to be lacking the most. So not sure if any routine changes need to be made, or just murder them.[/quote]
yeah buddy! great work, 300 is a milestone! whatever you’re doing is working. onward and upward!
Awesome job gettin 300 man, I bet if you didn’t do 285x3 first you’d be close to 315.
Day 2- week 17
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Deadlifts - 5 sets 5x135,5x185,5x225,3x275,3x325, !!5x360!!
Leg Ext - 2 sets 8x220, 8x235, 8x240
Leg curls - 3 sets 8x190,8x190,8x190 (machine)
Machine Rows - 3 sets 8x235,7x240,7x240
BB curls - 3 sets 8x125,7x125, 6x125
Donkey Calf Raises
Nailed 360 and owned it!
[quote]Papa Nick wrote:
Day 2- week 17
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Deadlifts - 5 sets 5x135,5x185,5x225,3x275,3x325, !!5x360!!
Leg Ext - 2 sets 8x220, 8x235, 8x240
Leg curls - 3 sets 8x190,8x190,8x190 (machine)
Machine Rows - 3 sets 8x235,7x240,7x240
BB curls - 3 sets 8x125,7x125, 6x125
Donkey Calf Raises
Nailed 360 and owned it![/quote]
nice! keep killin’ it! (to borrow a phrase)
Hey man, just glanced through your log, great progress so far. You seem to have started where I began my bulk for this year too so its cool to see similar progress that I am looking for. I was wondering what workout you were following or if it was one of your own, I didn’t see it in any of the first few posts I glanced through. Keep up the good work
Thanx irv, its been tough bu alot of fun.
I pretty much came up with the routine, rying to focus on the big lift ( with what my “gym” could allow me to do) and hitting everything twice in 1 week.
The routine was broken down in my first post in this log.
The main thing that changed, and for the best, is I started Ramping on the Bench and DeadLifts.
It has been orking really well for me and I am more than happy with my gains.
Funny thing is hen I posted the routine in the Bodybuilding forum before I started to get feed back, I got alot of neativ feed back on it like “I would never do this routine”.
OK time to quit slacking and get my 4 workouts a week consistent again. Alot of things going on ,pay cut, tenants wanting out of their lease, colds me and my baby, and just bad weather. But no more excuses, lift and eat.
Day 1- week 19
Chest, Shoulers, Tri’s
Warm Up:
15 push ups
Work Out:
Bench Press - 8 sets, 5x145, 5x165, 5x185, 5x235, 3x265, ???4x295???, 1x315!!!
Cable Fly - 3 sets, 8x6, 8x7, 8x7
Seated Press DB- 3 sets, 6x85’s, 5x85’s, 4x85’s
Lateral Raises - 3 sets, 8x35’s, 8x35’s, 8x35’s
Dumbell Skull Crushers? - 3sets, 8x35s, 8x40, 6x40
My dad was spotting for the 290x4 He was gripping the bar pretty hard and it was feeling too easy so I yelled out “DAD QUIT HELPING!” on set you then knocked out 2 more. He claims he wasnt helping at all but who knows. He gets nervous on the heavy sets. So we will see next week.
But I got 315!!
On a side note, I really want to have better posture.
I feel that my shoulders roll forward and head/neck lean forward.
[quote]Papa Nick wrote:
On a side note, I really want to have better posture.
I feel that my shoulders roll forward and head/neck lean forward.[/quote]
maybe row like crazy? row like you were a viking, storming the irish lands.
congrats on 315!
Yeah I have noticed a lot being said especially on Deadlift that it isnt a bad idea to just do one big set and the rest ramp up once a week, seems since mainly DLs beat the shit out of your CNS. As far as bench it at least gets me used to the weight better and I have made much more gains ramping than when I use to do one bullshit warmup and throw on too much weight, thinking that ramping would somehow make me do worse.
Not sure if you have tried it but Im doing Bill Stars 5x5 right now which has taught me a lot about strength, swing by my log at some point and check it out
Solid progress man. Onwards to 350 and then 4 plates a side.
Awesome job getting 315 man, huge milestone.
Good log man. You’re making some great strength gains
Thanks guys for compliments on the progress, the strength gains have gone better than planned and I think I should hit all my year end goals.
Guess I better post this weeks workouts now…
Day 2- week 19
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Deadlifts - 5 sets 5x135,5x185,5x225,3x275,3x330, !!5x370!!
Bodyweight Leg curls ???- 3 sets 8xbody
Dead Hang Pull ups - 3 sets 7x45,5x50,5x50
Seated Curls - 3 sets 5x55,5x55, 4x55
was crunched for time so had to cut it shorter
Day 3 Week 19
Chest, Shoulders, Tri’s
Warm up:
Push Ups - 15
Work Out:
Incline 1 arm Bench DB - 3 Sets 9x90’s, 9x90’s, 8x90’s
Machine Press - 3 Sets 7x135 , 5x135 , 4x135
Cable skull crushers - 3 Sets 10x17, 10x19, 9x21
Hmm one workout per body part, I dont like it
Day 4- week 19
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Leg press - 3 sets 8x500,7x505,6x510
Bodyweight Leg curls - 2 sets 8x145,5x145 (new machine)
Calf raises
Time was running out before work, but posting these half workouts is pissing me off.
[quote]Papa Nick wrote:
On a side note, I really want to have better posture.
I feel that my shoulders roll forward and head/neck lean forward.[/quote]
I have been having what appears to be shoulder impingement / tendonitis issues largely due to my shoulders coming forward. The PT I’m working with attributes it to a tight pec minor. I have been stretching aggressively over the past week and I do notice a difference in pain. Eventually, I expect some positive posture changes.
Upper back work is recommended.
The Cressey article is a good one and describes the stretches I have been doing.
P.S. You have a cute kid and you wife is hot…just sayin’ 