Progress Pics, Side (May-July 2008)
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Progress Pics, Front Dbl Bi (May-July 2008)
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Nice work Steely!
Especially noticable is the posture improvement on the side shot and the upper body size on the front and double bicep shots.
Progress Pic - Back Dbl Bi (May-July 2008)
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Progress Pics, “Wheels” (lol) (May-July 2008):
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7/11/2008 - Fri - Push
AM R.Bike 25 min, Random Hill, Lev. 10, 25 min.
Workout
A1: DB Press: 30x20, 40x12, 60x12, 80x8, 90x3, 85x4, 90x2, 85x5, 95x2, 90x2, 85x3, x3, 75x3+65x1
- Was going for a 10x3 type workout, but couldn’t find a happy medium between 5 and 2 until the last couple sets. This is some kind of PR set for sure, not a weight PR, but a movement PR. I never even pressed a 95 DB before today.
B1Skull Crusher (EZ Bar): 40x6, 40x8**, 30x6, x10**
B2Pec Deck: 55x10, x10, x12, X
** Had a friend spot me. It really is nice to have a spot for forced reps.
7/12/2008 - Sat - PULL
Felt like fuck today. Loagie, pukey. Not as much intensity as I’d like. Maybe fighting something off.
A1: BB Row: 105x12, 135x10, x8, 145x5
A2: DB Row: 65x15, 65x20, x12, x15
B1: 1-Arm Cable P/D: 140x10, 150x9, 180x5(3L), 150x8
C1: Str. Arm Lat P/D: 120x6, 110x10, x10
C2: Seated BO Rear Delt Raise: 25x12, 35x8+3+3, 35x6+25x6+15x4
D1: 1-Arm DB Shrug: 90x12, 95x10, X
D2: Conc. Curl: 20x15, X, X
By the ‘D’ sets I really felt like shit. Done.
7/13/2008 - SUN - OFF
7/14/2008 - MON - Push
AM 30 min. R.Bike Random Hill L.10
Workout (Short one because of work sched):
A1: Clean/Press: 95x5, 115x3, x3
B1: Mil/Pushpress: 115x6, 135x3+3PP, 135x1+3PP, 135x3PP, 155x3PP, 175PP=Fail, 165x1PP*, 135x1+3PP
C1: DB Floor Press: 70x10, 80x9, 90x4*, x3, x2
- = PR
Some great progress pics there. Makes me realise I need to take photos myself.
Day to day and week to week you don’t see the changes people who don’t see you for a couple of months notice. I think I’m going to take some to not only motivate me to make sure I work hard but to be there as a reward when I get down the track.
Some nice workouts there as well mate. Used to love Floor presses, haven’t done them in a while, may have to bring them back.
Burnesy
7/15/08 - Tue - PULL
A1: DB Row: 55x20, 70x20, 80x15, 90x2!!, 90x12(x8+4Left)
A2: Rev. Pushup (Fatmans): BWx10, 5, 7, 5
B1: Conc. Curl: 30x12, 35x5, 35x5, 35x7
Felt like shit. Had no energy or desire so I left before I hurt myself. Slept 11 hours after work.
7/16/08 - Wed - PUSH
A1: DB Press: 65x12, 75x5, 85x4, x3, 80x3, x5, 85x4, x5, x4
A2: Wide Pushups: 10, 10, 10, 6, 3, 4, 6, X, 7
B1: Dec. DB Press: 65x6, 65x6(7th fail), 70x4
Pushups right after a set of presses is KILLER!
X = No set (somebody interrupted me)
The goal (in addition to bigger muscles) is to start repping the 100lb DBs, say in the 5-8 range, before I go back to the bench. This isn’t for weight increases, but to ‘train’ my pecs to do the lifting. I’m shoulder dominant and benching historically has irritated my shoulders.
7/16/08 - Thurs - DL/Squat
A1: Deadlift: 135x8, 225x8, 275x5, 295x4, 315x3*, 315x3*, 335x1**, 275x3, 275x7*
B1: Fr. Squat: 135x17, 185x5
- Rep PR!
** Weight PR!
I’ve pulled 315 once this Winter, then a 315 sumo just a couple months ago. The 315 for reps (conventional) is DEFINITELY a PR.
335 is my new D/L PR! I tried for 365 and got it about 3" off the ground. Dropped to 355, same. Down to 335 and it went up not real fast but not real slow.
I’ll try again in a couple weeks.
Looking good SteelyD. Congrats on the PR’s
PR’s are coming pretty regular. Keep going.
[quote]SteelyD wrote:
335 is my new D/L PR! I tried for 365 and got it about 3" off the ground. Dropped to 355, same. Down to 335 and it went up not real fast but not real slow.
[/quote]
Lookin’ real good Steely!
Steely,
I know what you mean on the shoulder dominant bench issues. Good idea on the DB press. Keep the range of motion fairly short and keep the tension on the pecs throughout the whole lift. Helps keep the focus on the chest and allows you to stay tight through the exercise.
Great work on the DL!!
You are making good progress.
Hey thanks everyone!!!
I’m adjusting the diet a little now. Gonna tighten up on the carbs and bring the cals down to about 3k and see what happens.
7/18/08 - OFF
7/19/08 - SAT - PULL
Pullups: 5, 3, 3, 3 (10-20s rest)
A1: BOBB Row: 95x12, 105x12, 155x6*
A2: DB Row: 70x12, 70x15, 70x12
B1: Lat Cable Pull Down (Wide to chest): 197.5x10, x15, x14
C1: Fixed Lat Pulldown Machine**: 160x8, 180x6, x7, 170x5
C2: DB Farmer Walk: 65x240’, 70x210’+30’, 80x40’+40’ (10 sec rest if dropped)
D1: EZ Bar P-Curl: 50x9, 60x4+2P***, 65x4+1{, 60x5, 60x5+1P, 60x4, 70x2+40x7
D2: 1-Arm Smith Machine Shrug: 110x12, 140x4, 180x6, 160x7,
- Tweaked low back right off. Done with these for awhile. It’s Monday now and I’m still feeling it. Will use alternate movements.
** Bodymasters XB940 machine
*** Partial-- slow negative so that forearms were parallel to ground and back up again.
I’m done with Bent Over BB Rows for awhile. The leverage just kills my back and I’m really feeling it. If I continue them, I’ll use a much steeper angle. Sunday I could hardly get up all day and couldn’t tie my shoes, and felt it all day today. I’ll see chiro tomorrow, but from now on, I’ll use other rowing movements.
Did the recumbant bike early this AM (7/21/08), but otherwise a day off. We’ll see what the back feels like tommorry.
I want to drink a beer, but I ain’t gonna. Maybe just take some Tylenol…
New favorite pre-bed ‘snack’: 2 poached eggs, 1 heaping Tablespoon Nat. PB. (not necessarily with each other).