My W/O Journal...

gwcaton · 02-09-2004, 09:44 PM

Unless you have been doing squats exclusively for some period of time I would suggest that you just keep the weights light enough that your form doesn't suffer.
If you have been doing squats for a long period of time and just looking for a change I have been doing front squats and really liking them. Your weight that you will use for them will be lighter than the regular squats.
For other alternatives to squats you might try http://www.exrx.net/Lists/Directory.html or http://www.bodybuilding.com/fun/index.html they have pics and some videos of how to perform the exercises
Gary

I'm Trying · 02-10-2004, 07:03 PM

Quote:

Originally posted by PreMier
Are you using a belt?

Yes. Still afraid of hurting my back though since it's very vital I have a good back at work being a heavy equipment mechanic and all.
Thanks!!

I'm Trying · 02-10-2004, 07:05 PM

Quote:

Originally posted by gwcaton
Unless you have been doing squats exclusively for some period of time I would suggest that you just keep the weights light enough that your form doesn't suffer.
If you have been doing squats for a long period of time and just looking for a change I have been doing front squats and really liking them. Your weight that you will use for them will be lighter than the regular squats.
For other alternatives to squats you might try http://www.exrx.net/Lists/Directory.html or http://www.bodybuilding.com/fun/index.html they have pics and some videos of how to perform the exercises
Gary

Thanks Gary I'll check that out!!

PreMier · 02-10-2004, 07:09 PM

I think you should read this. I have recenty trashed the weight belt because of advice from VANITY and MUDGE in this thread here: Click! (is using a weightbelt "cheating")
I would recommend just going to lighter weight(I did), and do everything as normal. Then up the weight when you feel you can keep solid form.

atherjen · 02-10-2004, 07:14 PM

I agree with PM! I would NEVER suggest that someone use a belt! IMO you are better off to lower the weight and perfect your form first.. using your bodys OWN stabilizer muscles is much better. unless you have bad back problems of some sort then maybe a belt would be beneficial, otherwise straps and belts IMO are crap(no one flame me here for stating what I think)

PreMier · 02-10-2004, 07:19 PM

FLAME

I use straps. I used them too long, and cant get a decent shrug workout without them.

atherjen · 02-10-2004, 07:22 PM

Quote:

Originally posted by PreMier

FLAME

I use straps. I used them too long, and cant get a decent shrug workout without them.

must I get some water to put out the fire? lol

I'm Trying · 02-10-2004, 07:23 PM

Quote:

Originally posted by PreMier
I think you should read this. I have recenty trashed the weight belt because of advice from VANITY and MUDGE in this thread here: Click! (is using a weightbelt "cheating")
I would recommend just going to lighter weight(I did), and do everything as normal. Then up the weight when you feel you can keep solid form.

Bye Bye weight Belt!!
Thanks for the tip PM. I feel bad that I should be able to squat my body weight no problem but I guess the time will come.
Thanks!!

I'm Trying · 02-10-2004, 07:25 PM

Wow Jen you post fast. THanks alot for the tip too. So I guess I should get rid of my lifting gloves with the built in wrist straps too then.
Thanks!!

I'm Trying · 02-10-2004, 07:28 PM

Hey Jen did you get a chance to read my split yet?? Did legs yesterday woke up a little while ago with some nice sore hammies and butt. Calfs were sore from the calf raises. I think the SLD did it too me. First time I've ever done them.
Thanks!!

atherjen · 02-10-2004, 07:36 PM

no more straps and belts. sell them, give them away!
and gloves? come on... earn some caluses(however u spell it)

Im just playing, for real your better off!

atherjen · 02-10-2004, 07:45 PM

awesome! Im glad you gave the SLDL's a go! strength will come on those. takes me forever to build up on that lift.
oh yes, and are you hitting FAILURE on on your lifts. i see the same reps but for different weights? make sure that you always go until near failure.. if you get more reps then you aimed for then increase the weight. dont stop a set once you hit a certain number of reps.

I looked over your split and I would switch shoulder and back day. for the simple reason that you dont want your shoulders tired and burnt out(recovering) before you hit back.. as you tend to incorporate them indirectly a bit.. might lead to a less optimal back workout. just a thought.
-also for biceps drop down to only 3 sets per exercise.
-on shoulder day drop one of the shrug exercises(your choice) and add in a rear delt move, either bent over lat flys or reverse pec dec.
and what are overhead lat raises???
-on chest day are you sticking to all barbell exercises on the bench? Id make one of them dumbells.
-Oh and dont use any weights or resistance when you train your obliques... leads to added(unwanted) thickness.

other then that looks good for now, always room for changes as you go

I'm Trying · 02-10-2004, 07:45 PM

Quote:

Originally posted by atherjen
no more straps and belts. sell them, give them away!
and gloves? come on... earn some caluses(however u spell it)

Im just playing, for real your better off!

Got plenty of caluses just don't want the weights slipping out of my hand. Yeah I'll chuck the belt into the fire place or maybe sell it on ebay to buy some supps

. Right now I'm trying to figure out the cheapest route for supps, have been buying them in town and getting very expensive so I'm pricing it out on 1fast400 to see how much it'll be.
THanks!!

PreMier · 02-10-2004, 07:51 PM

www.tigerfitness.com
www.dpsnutrition.com
www.bulknutrition.com (formerly 1fast400)

PreMier · 02-10-2004, 07:53 PM

Quote:

Originally posted by atherjen
I looked over your split and I would switch shoulder and back day. for the simple reason that you dont want your shoulders tired and burnt out(recovering) before you hit back.. as you tend to incorporate them indirectly a bit.. might lead to a less optimal back workout. just a thought.

I do back the day after shoulders...

I'm Trying · 02-10-2004, 07:58 PM

Quote:

Originally posted by atherjen
awesome! Im glad you gave the SLDL's a go! strength will come on those. takes me forever to build up on that lift.
oh yes, and are you hitting FAILURE on on your lifts. i see the same reps but for different weights? make sure that you always go until near failure.. if you get more reps then you aimed for then increase the weight. dont stop a set once you hit a certain number of reps.

I looked over your split and I would switch shoulder and back day. for the simple reason that you dont want your shoulders tired and burnt out(recovering) before you hit back.. as you tend to incorporate them indirectly a bit.. might lead to a less optimal back workout. just a thought.
-also for biceps drop down to only 3 sets per exercise.
-on shoulder day drop one of the shrug exercises(your choice) and add in a rear delt move, either bent over lat flys or reverse pec dec.
and what are overhead lat raises???
-on chest day are you sticking to all barbell exercises on the bench? Id make one of them dumbells.
-Oh and dont use any weights or resistance when you train your obliques... leads to added(unwanted) thickness.

other then that looks good for now, always room for changes as you go

No I'm not going to failure. I'll start on that then. But when you mean go to failure doesn't matter how many reps I do then??

I'll switch shoulder to day 4, and alternate dumbell and barbell.

With the bench I'll do decline dumbell.

I'll drop the weights on the obliques and find a new exercise.

What's the reasoning on dropping the sets for arms/ biceps??

Will do bent over lat raises.

Overhead lat raises start from sides and go til weight is above head.

Thanks alot for the help and advise Jen I greatly appriciate it!!

I'm Trying · 02-10-2004, 08:02 PM

By the way I'm now down to 181lbs.

I guess thats pretty good huh? Still torn though if I should go for fat loss or muscle gain.
Thanks!!

atherjen · 02-10-2004, 08:06 PM

your welcome. no prob!
hmm Ive never seen er heard anyone do overhead lat raises! :shrugs:

it will take you some time to figure out what weight you will need to use in order to hit an approximate rep range. with enough experimenting you'll be able to figure it out. for hypertrophy you want to stay in the 8-12 rep range. so if you go beyond that, then increase the weight. and ALWAYS aim for near failure(hehehe had to say it again!)

atherjen · 02-10-2004, 08:07 PM

good work on the weight loss!!

do you know your approx bf% right now? how do you feel at your current weight?

oh yah.. and Premier- you suck!

PreMier · 02-10-2004, 08:09 PM

Quote:

Originally posted by atherjen
oh yah.. and Premier- you suck!

Whaaat? I was just curious, because I dont get program suggestions from you

Or is it because im not "new" to the game?

P.S. sorry to thread jack

I'm Trying · 02-10-2004, 08:23 PM

Cool Jen I'd greatly appriciate it. Thanks for your help to PM!! Thus far you two are the only ones who have been a great deal of help (gary has been a help also)
thanks again!!

I'm Trying · 02-10-2004, 08:26 PM

Quote:

Originally posted by atherjen
good work on the weight loss!!

do you know your approx bf% right now? how do you feel at your current weight?

oh yah.. and Premier- you suck!

Body fat is still around 13 to 14 % mainly around the gut. Can't really get/ measure fat any where else. Muscles are hard but not big so I don't think I have much surrounding fat.
Thanks!!

I'm Trying · 02-11-2004, 08:43 PM

-Disclaimer- O.K. before I post my workouts for yesterday and today I'm gonna rant.

Feel free as always to chime in.

.

All right I'm really pist off right now after todays workout!!! No more cutting my carbs low! I'm sick of the lack of energy, and my workouts are either leveled off or dropping off and it's upsetting me to no end! New mission. Build muscle and keep fat as low as possible and cut maybe this time next year. It feels like all my workouts are for not! Starting next week my diet will be about 3000 calories at a 45% carb, 35% protein and 20% fat. No more of this crap! I just need to bust my a$$ off more and get this doggone tire from my midsection. Now I'll be finding the best foods I can eat and as far as carbs nothing after the 4th meal (except veggies) and the VERY MINIMAL sugar intake besides natural sugar from fruits. Thanks for reading my rant.
Thanks again!!

PreMier · 02-11-2004, 08:47 PM

Ahh... the bug bites...

02-09-2004, 09:44 PM	#61
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Unless you have been doing squats exclusively for some period of time I would suggest that you just keep the weights light enough that your form doesn't suffer. If you have been doing squats for a long period of time and just looking for a change I have been doing front squats and really liking them. Your weight that you will use for them will be lighter than the regular squats. For other alternatives to squats you might try http://www.exrx.net/Lists/Directory.html or http://www.bodybuilding.com/fun/index.html they have pics and some videos of how to perform the exercises Gary
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

02-10-2004, 07:09 PM	#64
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	I think you should read this. I have recenty trashed the weight belt because of advice from VANITY and MUDGE in this thread here: Click! (is using a weightbelt "cheating") I would recommend just going to lighter weight(I did), and do everything as normal. Then up the weight when you feel you can keep solid form.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-10-2004, 07:14 PM	#65
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I agree with PM! I would NEVER suggest that someone use a belt! IMO you are better off to lower the weight and perfect your form first.. using your bodys OWN stabilizer muscles is much better. unless you have bad back problems of some sort then maybe a belt would be beneficial, otherwise straps and belts IMO are crap(no one flame me here for stating what I think)
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-10-2004, 07:19 PM	#66
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	FLAME I use straps. I used them too long, and cant get a decent shrug workout without them.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-10-2004, 07:25 PM	#69
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Wow Jen you post fast. THanks alot for the tip too. So I guess I should get rid of my lifting gloves with the built in wrist straps too then. Thanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

02-10-2004, 07:28 PM	#70
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Hey Jen did you get a chance to read my split yet?? Did legs yesterday woke up a little while ago with some nice sore hammies and butt. Calfs were sore from the calf raises. I think the SLD did it too me. First time I've ever done them. Thanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

02-10-2004, 07:36 PM	#71
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	no more straps and belts. sell them, give them away! and gloves? come on... earn some caluses(however u spell it) Im just playing, for real your better off!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-10-2004, 07:45 PM	#72
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	awesome! Im glad you gave the SLDL's a go! strength will come on those. takes me forever to build up on that lift. oh yes, and are you hitting FAILURE on on your lifts. i see the same reps but for different weights? make sure that you always go until near failure.. if you get more reps then you aimed for then increase the weight. dont stop a set once you hit a certain number of reps. I looked over your split and I would switch shoulder and back day. for the simple reason that you dont want your shoulders tired and burnt out(recovering) before you hit back.. as you tend to incorporate them indirectly a bit.. might lead to a less optimal back workout. just a thought. -also for biceps drop down to only 3 sets per exercise. -on shoulder day drop one of the shrug exercises(your choice) and add in a rear delt move, either bent over lat flys or reverse pec dec. and what are overhead lat raises??? -on chest day are you sticking to all barbell exercises on the bench? Id make one of them dumbells. -Oh and dont use any weights or resistance when you train your obliques... leads to added(unwanted) thickness. other then that looks good for now, always room for changes as you go
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-10-2004, 07:51 PM	#74
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	www.tigerfitness.com www.dpsnutrition.com www.bulknutrition.com (formerly 1fast400)
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-10-2004, 08:02 PM	#77
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	By the way I'm now down to 181lbs. I guess thats pretty good huh? Still torn though if I should go for fat loss or muscle gain. Thanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

02-10-2004, 08:06 PM	#78
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	your welcome. no prob! hmm Ive never seen er heard anyone do overhead lat raises! :shrugs: it will take you some time to figure out what weight you will need to use in order to hit an approximate rep range. with enough experimenting you'll be able to figure it out. for hypertrophy you want to stay in the 8-12 rep range. so if you go beyond that, then increase the weight. and ALWAYS aim for near failure(hehehe had to say it again!)
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-10-2004, 08:07 PM	#79
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	good work on the weight loss!! do you know your approx bf% right now? how do you feel at your current weight? oh yah.. and Premier- you suck!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-10-2004, 08:23 PM	#81
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Cool Jen I'd greatly appriciate it. Thanks for your help to PM!! Thus far you two are the only ones who have been a great deal of help (gary has been a help also) thanks again!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

02-11-2004, 08:43 PM	#83
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	-Disclaimer- O.K. before I post my workouts for yesterday and today I'm gonna rant. Feel free as always to chime in. . All right I'm really pist off right now after todays workout!!! No more cutting my carbs low! I'm sick of the lack of energy, and my workouts are either leveled off or dropping off and it's upsetting me to no end! New mission. Build muscle and keep fat as low as possible and cut maybe this time next year. It feels like all my workouts are for not! Starting next week my diet will be about 3000 calories at a 45% carb, 35% protein and 20% fat. No more of this crap! I just need to bust my a$$ off more and get this doggone tire from my midsection. Now I'll be finding the best foods I can eat and as far as carbs nothing after the 4th meal (except veggies) and the VERY MINIMAL sugar intake besides natural sugar from fruits. Thanks for reading my rant. Thanks again!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

02-11-2004, 08:47 PM	#84
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,054 Photos: 2	Ahh... the bug bites...
	P-side Inc. "the post-workout high i