sounds like a great idea man. thats alot of money but will be well worth it in the long run. i would like to eventually have a similar home gym. just build it up slowly over time and eventually have something sick. id really like to get some atlas stones too, i think itd be pretty cool. ill post some pictures when i get some stuff
weight - 246
Squat
135x5
225x5
275x3
loose belt on
340x3x6
Good mornings squat stance
135x8
185x8
225x8
loose belt on
250x8
front squats starting from bottom only one first rep
185x3 bar started to slide off
185x3x6
Weighted Sit Ups
45x10
90x8
135x8
180x6
Side Bends
70x3x10
not bad. had trouble witht front squats. bar kept going all over the place and couldnt get comfortable. did good mornings and front squats to try to help my bending over too much on squats
im gonna start trying to post my diet from now on
[quote]redsox348984 wrote:
not bad. had trouble witht front squats. bar kept going all over the place and couldnt get comfortable. did good mornings and front squats to try to help my bending over too much on squats[/quote]
I dont think goodmornings would help you stay more upright, sounds like your lower back is your strong point so your body would naturally lean forward more to use lower back more in your squats.
So goodmornings will just further strengthen your lower back and may actually make your forward lean in your squat worse.
The guys that are doing goodmornings to stay more upright are
“I think” primarily geared lifters, the suits and wraps make it so they can move allot more weight than their lower back can handle. So if they lean forward a little bit to much they miss the lift.
I would focus on leg work rather than lower back if leaning to far forward is really bothering you. if you ever seen a guy who has real strong legs in comparison to lower back strength “like allot of Olympic lifters” take notice of how upright they stay.
1/4/08
food i ate that i can remmember
orange juice
protein bar
skim milk
clementine
banana
mashed potatoes(made with skim milk oviously)
ham - atleast a pound
brown rice 4-5 servings
can of tuna
2 scoops whey
mashed potatoes
ham - .5 to .75 pounds about
like 6 ounces of turkey or so
salad:
ham 6 ounces
feta cheese 4 ounces
lettauce
tommatos
onions
balsomic vinigar
6 teaspoons of flax seeds
2 cheese sticks
some pistachio nuts
1/5/08
did some curls and calves and some light cardio outside
barbell curls
55x10
65x10
75x8
85x2x8
[quote]Uber N3wb wrote:
redsox348984 wrote:
not bad. had trouble witht front squats. bar kept going all over the place and couldnt get comfortable. did good mornings and front squats to try to help my bending over too much on squats
I dont think goodmornings would help you stay more upright, sounds like your lower back is your strong point so your body would naturally lean forward more to use lower back more in your squats.
So goodmornings will just further strengthen your lower back and may actually make your forward lean in your squat worse.
The guys that are doing goodmornings to stay more upright are
“I think” primarily geared lifters, the suits and wraps make it so they can move allot more weight than their lower back can handle. So if they lean forward a little bit to much they miss the lift.
I would focus on leg work rather than lower back if leaning to far forward is really bothering you. if you ever seen a guy who has real strong legs in comparison to lower back strength “like allot of Olympic lifters” take notice of how upright they stay.
[/quote]
good point man. i may keep the exercise though since i am not too good at it. although it wont helps me from leaning over it should still help my squat and deadlift numbers. i may just switch it with front squats so its my third exercise. so im getting in front squats before it since that will help my problem more
1/5/08
protein bar
buckwheat pancakes
orange juice
rice - 4-5 sevings
salmon - less than a pound i think
some bread
3 bananas
can of tuna
2 cheese sticks
salad
half pound of chicken
4 oz feta
lettauce tommatoes onoins
5 Tablespoons olive oil
balsomic vinigar
feta
1/4 pound ham
pistachios
can of tuna
like 10 teaspoons flax seeds
few opunces beef jerky
might have something else small before bed
Damn you at a POUND of ham? lol
dosen’t seem like much when eating it. plus it goes good with mashed potatoes lol
Speed bench Paused
135x3
165x5x3 fast
Military Press grip like inch from the smooth(brought my grip in a bit)
125x6
130x6
125x6
Side Raise 1 second pause at top
25x13
barbell front raise
50x20
rear delt
20x15
decline skulls
135x2x6
very high incline elbows out extensions
40x10
45x10
at this point they told me the gym was closing. the fucking clock in the weight room said i had 10 minutes i was pissed so the rest was done in the matter of like 2.5 minutes
rolling tricep extenions
40x5 - 25x6
pushdonws with V
100x15
100x16
1/6/08
orange juice
protein bar
buckwheat pancakes
grape juice
chicken and brown rice soup
whole wheat pasta with fat free sauce( i didnt quite finish this brand was alot more discusting than the other kind i had been eating) so i repalces with some bananas
2 banans
can of tuna
2 scoops whey
salad:
ham
feta
lettauce
tomatoes
onions
vinigar
5TBS olive oil
3oz smoked salmon
brocooli
olives
feta
cheddar stick
milled flax seeds eww
beef jerky
think thats it
weight - 249
Deadlifts
135x3
225x3
315x3
loose belt
420x3x6
Deadlift from Knees
loose belt
315x8
405x8
495x4
Back Extension
0x10
25x2x10
Barbell rows
135x7
235x2 low back had horrible pump i couldnt do it
cable rows
150x8
165x8
180x8
195x8
210x6
Lat Pulldown wide grip to chest
165x6 callous blew up
165x2x8
straight leg raises on machine thing
0x3x10
man i had worst pump in my lower back in that workout. i really wanted to do barbell rows. next time i will do them right after deadlifts.
what programs are you doing now?
just winging it?
pretty much. im screwing around with what ive been doing for my biceps and triceps. this way i can get in more assistance work which is something i havent done much for my lower body in a long time. it should give my body a good break from all the heavy triples and shit and let me work on some weaknesses. ill explain it better tommorow
today
weight - 248
Bench - no spotter today
135x5
175x20 could of gotten a couple more
175x14
Incline Dumbell
65x10
65x2x8
behind the neck presses seated not leaning agenst anything reps paused on shoulders
95x3x9
Squats
135x3
225x4
loose belt on
250x20 alot harder than i thought it would be.
front squat first rep from bottom
185x8
190x8
185x8
good mornings my low back felt really tight so my form sucked so i didnt go too heavy
185x3x6
weighted sit ups
90x3x8
side bends
75x3x10
i didnt think 20 reps with 250 would be that hard since its so light. i felt pretty sick afterwards which reflected the rest of my workout
close grip barbell curls(hands on smooth)
125x6
125x7
125x6
hammer curls
55x6
80x7 cheated
50x10 very slow tempo strict
wide grip elbows out preacher curls
65x2x12
65x10
not bad. i was pretty tired today though cause i had to get up early to go to the dentist
i got my sled today i tryed it out
sled around the house
1 platex1lap
2 platesx1 lap
3 platesx1 lap
4 platesx1 lap
2 platesx2x1 lap
was really getting alot of dirt and snow dragged with it and it was making it harder
speed bench paused
135x3
175x5x3
Military closer grip
95x20
115x12
115x6 real slow tempo
side raise paused
25x13
front barbell raise
50x20
rear delt
20x21
skull crushers
95x26PR
95x10 slow tempo
elbows out extenions very high incline
40x2x8
rolling tricep extensions
40x6
30x8
ppushdowns with V
100x17
100x12
what do you think of sled work?
I built one but im lazy, and dunno if im gonna.