Good pressing. Haven’t done them for a long time but Arnold’s use to pump the heck out of my front delts.
Hel, Arnolds are what jacked my shoulder up with a few years ago and havent done them since, until now. I forgot how tiring they are. I love it.
15FEB10
Deadlift 135x10 wu 230x5 260x3 295x5
Standing one arm cable row 100x12x12x12x12 FG
Pre weighted straight bar standing preacher bench curl 40x12 40x12FG 40x12 40x12FG
I left a couple in the tank on the deads. I think for my next cycle I will use calculated maxes form these numbers, see how I do, then, after that, try some real maxes
Nice deads and presses. Really good looking workouts. Glad your shoulder is doing well.
Ditto what Eco says
19FEB10
Bench barx25 wu 135x15 wu 195x5 220x3 250x2 FG
Dips 10xBW 10xBW 10xBW 10xBW 5xBW
DB Incline 55x8 55x8 60x8 60x8 FG
Lying Triceps Extension 17.5x15 25x10 25x10
left one in the tank on benches.
Took 2 min rest between sets on dips, dont know if I should shorten that
Shoulder felt good on Inclines, need to pay more attention to the movement of my arm. It feels like it tracks out too far.
Thanks Eco and J_willy. I think my dead is my best lift.
UN42- Nice work all around! could be time to start adding weight to the dips?!!!
I agree with OG, strap some plates around your waist during those dips! Damn good training!
X2 on the weighted dips. Really helps bring up Bench and MP’s.
I prolly will strap plates to me but i would like to get to 100 dips before I do. Something I read in the 5/3/1 book, and it seems like a good goal. That and not all the 24hrs’ have dip belts.
Just grab a DB, hold it between your knees, bend the knees slightly and crank out the reps. I have to stand to one side of the dip platform to get the DB set up between the legs, then swing into position.
100 full ROM dips is huge.
Real men hold the db in their teeth while doing dips and pullups. (joking). Are you feeling the dips more in your chest or Tris? I do my db inclines in close and high. Course, I’m using them to increase my shot and stone throwing so I want them near the neck. Have you figured out about how much the FGs take off of a lift, if any.
I will do some weighted dips, and I will give OPs’ way a try, while holding in my teeth is the manly way to do it, I just might not be that muvh of a man. And I’m feeling the dips in my lower chest and upper tri’s. As far as how much do The FG’s take off. Not much lately. Maybe around 10lbs at the most. I’m catching back up to my weights and my shoulder is feeling a lot better.
21FEB10
Front squat 95x8 wu 130x5 150x3 185x1 PR
Standing PB curls 30x7 30x8 30x8
Today was sunny and far too nice to spend it in the gym. After my PR, I decided it was time to head home, start up the bike and enjoy. Next week is deload. Thinking of doing something completly different and going to kettlebells. Should be good for a week, then one, maybe tow more cycles of 5/3/1 before I give Joe Defrancos program a go.
And if none of ya’ll watched, the US beat Canada in an OUTSTANDING game. It doesnt top “Do you believe in miracles”? But we were definatly the underdog.
Well A week of "I’m not doing shit deload week is over with. Felt nice. But now back to the grind.
28FEB10
Military Press 65x15WU 90x5 110x5 125x6 FG
Standing Arnold press 35x8 35x8 45x8 45x8 FG
Weight assisted chins. 60x5 40x2 Left arm 210x9
Straight bar pushdowns 70x12 70x12 70x12 FG
M.P.'s felt good. I have found the weak link in those are my lower back. If I did seated, it wouldn’t be a problem. Guess I will start to add Good Mornings on deadlift day. I despise them, but they need to be done. And I need to get good at them.
And the US gave Canada a hell of a run and Miller was outstanding, but lost it in OT. For a team that was supposed to be a tier below evyone they have beat, I say good job. It will be a hard pill to swallow for a couple of days, but definately a good tournament.
Standing MP’s are great core work. If there is any wobble in the core it gets real tough to put the weight up. Doesn’t take long to strengthen the core with MP BBB’s.
OMP I might try BBB MP’s
1MAR10
Deadlift 135x10 WU 215x5 250x5 285x5
Good Mornings 45x10 60x10 75x12
1 Arm DB Row 45x12 50x12 55x12 55x10 FG
DB Prone Incline Curl 22.5x8FG 22.5x10 22.5x8FG 22.5x10
Waterbury complex 30lbsx2
Really need to get back on the Complex cardio bandwagon. Really struggled with those today.
Complexes are hell. I need to go back to doing them.
Yes they are j_willy. But i tend to like them. I’m weird like that.
3MAR10
Bench 135x12 135x12 WU 175x5 205x5 230x5 FG
Dips BWx10x10x10x8x8
Floor DB Press 50x10 50x10 50x10 50x10 50x10 FG
Lying Tricep Extension 22.5x12 22.5x12 22.5x12 22.5x10
Tumminello complex 25lb plate x2
I think I will do floor presses without the FG’s and up the weight. This was a feeling out. The complexes felt better, I think I will keep with this for a while. Overhead squats aren’t my strong point. I keep bringing the weight down some when I squat. I think as I get more tired and slow down at the end, I will work on the flexibility part.
I know its a simple show, but can Law and Order SVU please pay a light bill sometime? Everytime I fly by the show, it seems they are on permanent night duty. A bit annoying.
5MAR10
Patheti-sad squat day
Front Squat 85x8 85x6 85x7 120x5 135x5 155x5
Back Squat 155x8 155x8 155x8 155x8
Standing Leg Curls 40x8 40x8 40x8 40x8
FreeMotion Standing Cross Body Cable Curl 20x10 35x8 45x9 60x6 60x6 60x6 60x6
Front squats felt heavy today. Back squats felt a little better. Should move up in weight on those next week
Think on trading out leg curls for 1 legged deads for lower back and hamstrings next week
7MAR10
Military Press 65x15 100x3 115x3 130x4
Standing Arnolds 45x8 45x7 40x8 40x6 40x7 Left Shoulder 20x8
Weight Assisted pullups 70x9 70x7 40x3 20x1
Straight Bar Tri Pushdown 70x10 70x10 70x10 70x10 70x6
Did eveything without the fat gripz. Standing military felt great. Standing Arnolds were hell. Couldnt get my left shoulder to do much of anything.
12MAR10
I had no grip in my left hand for front squats today. And not much of a desire to work out at all. But I was there and I needed to squat.
Back Squat 135x5 185x7 205x5 225x3 240x1PR
Standing FreeMotion angle curls 60x9 60x8 80x2 50x10 40x11 40x11
My grip was better after the squats but after those I didnt have enough left to front squat. After missing 2 days and having a crappy workout just not a good week in the gym.
15Mar10
M.P. 45xbar wu 65x12wu 110x5 125x3 150x1PR
Standing Arnolds 35x10 35x10 15x10 35x8 35x6 35x6
Weight Assisted pullups 70x10 70x8 40x4 20x2
V-Bar pushdowns 50x10 60x9 70x890x6
Left shoulder felt better on Arnolds. I think I might need a little more rest between sets than 2 min. After a crappy week last week this one will be better.
I didnt dawn on me why my left hand hurt till later that night. Even though I’m getting laid off at the end of the month I just couldnt pass on the deal they gave me at the dealership. sometimes I guess you just have to do some things.