Thread: davegmb's journal

oh your back is gonna hurt tomorrow lol

Originally Posted by davegmb

Deads
4 x 154lbs (70kg)
3 x 220lbs (100kg)
3 x 243lbs (110kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
3 x 331lbs (150kg)
10 x 265lbs

Damn.

Bench
20 x bar
5 x 132lbs (60kg)
5 x 177lbs (80kg)
5 x 188lbs (85kg)
5 x 199lbs (90kg) had a spotter on this, think he may have helped me out the last rep
10 x 154lbs (70kg)

Incline db
10 x 44lbs (20kg)
10 x 44lbs
9 x 44lbs

Db flyes
10 x 33lbs (15kg)
10 x 33lbs
10 x 33lbs
10 x 33lbs

Hammer curls
X 8
X 8
X 8
X 8

Bb curls
X 10
X 10
X 10

Front squats today. Suit my build so much more then back squats, I can stay more upright and my torso doesn't lean as far forward.

Front squats
10 x bar
5 x 110lbs (50kg)
5 x 132lbs (60kg)
3 x 154lbs (70kg)
3 x 154lbs
3 x 154lbs
3 x 154lbs
3 x 132lbs
3 x 132lbs

Bb lunges
8 x 77lbs (35kg)
8 x 77lbs
8 x 77lbs

RDL
10 x 132lbs (60kg)
10 x 132lbs
10 x 132lbs
10 x 132lbs

Unilateral leg extensions
X 10
X 10
X 10
X 10

Seated calf raises
One big drop set totally 100 reps

Standing cable crunches
3 sets of 10

Originally Posted by davegmb

Front squats today. Suit my build so much more then back squats, I can stay more upright and my torso doesn't lean as far forward.

Bb lunges
8 x 77lbs (35kg)
8 x 77lbs
8 x 77lbs

Forget front squats, lunges are the worse! I think that is the hardest movement for legs!

Originally Posted by x~factor

Forget front squats, lunges are the worse! I think that is the hardest movement for legs!

Yeah I was gasping for breath after each set haha

Saw a video today were Louie Simmons the westside barbell guy claimed wide stance squats recruit just as much quad fibres as close stance. He said its been proven the whole stance thing is a myth! Interesting, thought I'd share.

I didnt there was much truth in that actually. Got a link to the video?

Great pulling Dave..... I need to catch up to you!

Originally Posted by davegmb

Saw a video today were Louie Simmons the westside barbell guy claimed wide stance squats recruit just as much quad fibres as close stance. He said its been proven the whole stance thing is a myth! Interesting, thought I'd share.

I'm assuming you can lift more with wider stance, correct?

Originally Posted by x~factor

I'm assuming you can lift more with wider stance, correct?

Think that's the theory

Tried the military press with really short rest period, not a good idea with this exercise, wont do it again:
MP:
10 x bar
5 x 88lbs (40kg)
5 x 110lbs (50kg)
4 x 110lbs
4 x 110lbs
6 x 88lbs

Cable lateral raises superset with shrugs 55lbs db each side
X 8 raises, x 8 shrugs
X 8 raises, x 8 shrugs
X 8 raises, x 8 shrugs
X 8 raises, x 8 shrugs

Face pulls
X 12
X 12
X 12
X 12

Tricep rope pull downs
X 12
X 12
X 10

Tricep push downs
X 10
X 10
X 10

Dips
X 10
X 10
X 10

Cable kick backs
X 15 each side
X 15 each side

Abs stuff
Standing cable crunches and weighted side crunches

Deads
5 x 154lbs (70kg)
5 x 220lbs (100kg)
3 x 265lbs (120kg)
3 x 309lbs (140kg)
3 x 331lbs (150kg)
10 x 265lbs (120kg)
6 x 287lbs (130kg)

Dead stop db rows
10 x 88lbs (40kg)
8 x 94lbs (42.5kg)
6 x 99lbs (45kg)

Seated cable rows
12 x 121lbs (55kg)
12 x 121lbs
20 x 121lbs drop set

Lat pulldowns different grips
8 x 127lbs (57.5kg) over
8 x 127lbs over
8 x 143lbs (65kg) under
8 x 143lbs under

Bb good mornings
10 x bar
8 x 88lbs (40kg)
8 x 88lbs
8 x 88lbs

20 mins treadmill

You have turned into a pulling machine! I could see that in your back development in the pics you posted. Way to go Dave.

Originally Posted by JerseyDevil

You have turned into a pulling machine! I could see that in your back development in the pics you posted. Way to go Dave.

Thanks JD appreciate that just wish my pushing exercises were as strong, but guess its just the way I'm built

Bench
Warm up with bar
5 x 132lbs (60kg)
5 x 177lbs (80kg)
3 x 188lbs (85kg)
3 x 199lbs (90kg)

Incline bench
12 x 50lbs (22.5kg)
12 x 50lbs
12 x 50lbs
12 x 50lbs

Press ups
X 20
X 20
X 20

Cable flyes
X 15
X 12
X 12

Light bicep work due to back day yesterday

Ez bar curls
X 10
X 8
X 8
X 8

Db preachers
X 10
X 10

Hammer grip bar curls
X 10
X 10
X 10

Machine preacher curls
X 15
X 12

Abs stuff

20 mins treadmill

Originally Posted by davegmb

Light bicep work due to back day yesterday

See if that was me, I would've skipped bicep altogether. Not that I'm slacking or something.

Originally Posted by x~factor

See if that was me, I would've skipped bicep altogether. Not that I'm slacking or something.

No I agree X, wouldn't normally but I go on holiday next week and won't hit the gym for 3 weeks so I'm hitting it hard as got plenty of rest coming!

Where to? I pull better than I push as well

Originally Posted by PreMier

Where to? I pull better than I push as well

Spain then back for a day and off to the US

Squat
Warm up with bar
5 x 132lbs (60kg)
5 x 177lbs (80kg)
3 x 188lbs (85kg)
3 x 199lbs (90kg)

Incline leg press
10 x 220lbs (100kg)
10 x 330lbs (150kg)
10 x 440lbs (200kg)
8 x 485lbs (220kg)
8 x 507lbs (230kg)
5 x 529lbs (240kg)

Bb lunges
8 x 110lbs (50kg) each side
8 x 88lbs (40kg)
8 x 88lbs

Lying hamstring curls
10 x 77lbs (35kg)
6 x 88lbs (40kg)
6 x 99lbs (45kg)
6 x 88lbs
6 x 88lbs

Seated calf raises
Huge drop set 100 reps

Have a great vacation.

Details.... details!

Originally Posted by JerseyDevil

Details.... details!

Details are I stayed at my sisters in Barneget on the Jersey shore and had a fantastic time. Spent a few days in New York mainly drunk and a couple of days in Atlantic City too, had a fantastic time.

I'm back working out, just not been bothered typing it out. Shoulder still hates bb bench so might drop it got the db's.
However, first week back pulled a 350lbs deadlift for one so can still pull, shame about the rest of it!!

MP
10 x bar
10 x bar
6 x 88lbs (40kg)
6 x 99lbs (45kg)
4 x 110lbs (50kg) bit of leg use
8 x 88lbs

Superset
Db laterals with face pulls
X 8 laterals X 10 pulls
X 8 X 10
X 8 X 10
X 8 X 10

Skull crushers with hammer bar
10 x 44lbs (20kg)
10 x 44lbs
10 x 44lbs
10 x 44lbs

Dips
X 12
X 12
X 10
X 8

Bench dips
X 20

Abs stuff

Originally Posted by davegmb

Superset
Db laterals with face pulls
X 8 laterals X 10 pulls
X 8 X 10
X 8 X 10
X 8 X 10

w/b, and these just sound painful.

Hope you enjoyed your time off.

Originally Posted by davegmb

Skull crushers with hammer bar

This sounds even more painful!