LiftinBear's Journal

LiftinBear · 03-08-2005, 10:08 PM

Quote:

Originally Posted by du510

Just do what you can not to fail! Remember, its important to rack on your set just before failing.

Or, use dumbells or a machine, and go ahead and fail.

Be careful, and good luck. Let me know how it goes.

Will do...Thanks Bud

LiftinBear · 03-09-2005, 06:26 PM

Today was Chest and Biceps:
Revised my workout to be 3 sets of 8/6/6/ with heavier weight as DU510 was referring to above.

Have to say it was a intense workout:

Barbell Bench Press 120# for 8/6/6/
Dumbel bench Press 40# for 8/6/6/
Flat Flyes 50# for 8/6/6/
Barbell Preachers 90# for 8/6/6/
Hammer curls 45# for 8/6/6/

Had some trouble with the Barbell Bench and had to stop for a rest during a set, otherwise used 1 min RI between sets and 2 minute RI between exercises.
Must say I am feeling pretty pumped right now. Having a hard time typing

gwcaton · 03-09-2005, 06:31 PM

Quote:

Originally Posted by LiftinBear

Today was Chest and Biceps:
Revised my workout to be 3 sets of 8/6/6/ with heavier weight as DU510 was referring to above.

Have to say it was a intense workout:

Barbell Bench Press 120# for 8/6/6/
Dumbel bench Press 40# for 8/6/6/
Flat Flyes 50# for 8/6/6/
Barbell Preachers 90# for 8/6/6/
Hammer curls 45# for 8/6/6/

Had some trouble with the Barbell Bench and had to stop for a rest during a set, otherwise used 1 min RI between sets and 2 minute RI between exercises.
Must say I am feeling pretty pumped right now. Having a hard time typing

Sounds like a great wo Bear

Du · 03-09-2005, 09:03 PM

Quote:

Originally Posted by LiftinBear

Today was Chest and Biceps:
Revised my workout to be 3 sets of 8/6/6/ with heavier weight as DU510 was referring to above.

Have to say it was a intense workout:

Barbell Bench Press 120# for 8/6/6/
Dumbel bench Press 40# for 8/6/6/
Flat Flyes 50# for 8/6/6/
Barbell Preachers 90# for 8/6/6/
Hammer curls 45# for 8/6/6/

Had some trouble with the Barbell Bench and had to stop for a rest during a set, otherwise used 1 min RI between sets and 2 minute RI between exercises.
Must say I am feeling pretty pumped right now. Having a hard time typing

Nice work.

Give yourself some more rest between sets next go-around. Maybe 2-3 min.

Im glad to hear its doin you good.

LiftinBear · 03-10-2005, 07:26 PM

Back and Adominal W/O for today. Added more weight to to this workout to. Going to add a bit more weight to Lying Row, Pull Downs, and Rows. Still felt like a had more to give!
____________________________________________
Pullovers 60# for 8/6/6/
Lying Row 90# for 8/6/6/ (Lying on elevated bench face down lifting barbell)
Pull Downs 110# for 8 120# for 6/6/6
Dumbell Rows 65# for 8/6/6/6/
Crunches

Diet
Cals 3091
Fat 103
Carb 267
Prot 278

LiftinBear · 03-12-2005, 05:59 PM

Todays workout:

Shoulders and Triceps

Military Press 30# warmup then 40# for 8/6/6
Upright Row 40# warmup then 70# for 8/6/6/
lateral Raises 18# for 12/12/12/12
Skull Crushers 25#warmup then 30# for 8/6/6/
Pull Downs 60# for 8/6/6/
Shrugs 80# for 8/6/6

Hope everyone had a good week!

**P-funk** · 03-12-2005, 06:02 PM

looks like a good workout. No rear delts with shoulders? do you do those on back day?

LiftinBear · 03-12-2005, 06:34 PM

Quote:

Originally Posted by P-funk

looks like a good workout. No rear delts with shoulders? do you do those on back day?

Good question. Actually don't think I hit those at all P-Funk. Any suggestions for an excercise?
Thanks for checking in.

gwcaton · 03-12-2005, 06:57 PM

Quote:

Originally Posted by LiftinBear

Good question. Actually don't think I hit those at all P-Funk. Any suggestions for an excercise?
Thanks for checking in.

Hey Bear,

I like bent over laterals or face pulls

**P-funk** · 03-12-2005, 07:04 PM

also face pulls...scroll down to the exercise of the month:

face pulls

LiftinBear · 03-12-2005, 07:18 PM

Thanks GW and P-Funk. Appreciate it a lot
Going to add this to the back day.

LiftinBear · 03-14-2005, 06:52 PM

Leg day...
Squats 4x12x110# then 1x8x160#---Heaviest squat I've ever done.

Leg Extensions 3x8x115#
Leg Curls 4x12x50
Lunges 3x12x50
Standing Calf Raises 4x12x50

Feeling good about the increase in weights. I will bump up the weight on the Leg Extensions next week.

Du · 03-14-2005, 06:57 PM

Quote:

Originally Posted by LiftinBear

Heaviest squat I've ever done.

Nice work. Thats what we call a PR.

**P-funk** · 03-14-2005, 08:22 PM

man, that is excellent!! The heaviest squat you have ever done!! Way to go.

gwcaton · 03-14-2005, 09:44 PM

Congrats on the PR

LiftinBear · 03-15-2005, 08:03 PM

Had a body analysis done today. It was on one of those "Tanita" scales (not too accurate from what I hear). I had them do an athletic analysis as opposed to a regular one.

January Results
Weight 168.6 pounds
%Fat 21.5
Fat free Mass 132.41 pounds

March 16 Results
Weight 167.8
%Fat 13.9 (changing the selection probably had something to do with the big drop)
Fat Free Mass 144.41 pounds

Chest/ Bicep workout (today)
Bench 115# for 8/6/6/4 (was at 120# last week...had to back it off a bit)
Dumbell Press 50# for 8/6/6
Flat Flyes 50# for 8/6/6/
Barbell Curls 90# for 8/6/6
Hammer 45# for 8/6/6

Sure notice a difference going with higher weights and lower Reps.
This is week 10 out of 12 for the plan I put together. Need to start thinking on the next 12 weeks. Probably switch up the exercises for some variety and to keep those muscles guessing. Will stay with high weight/low Reps.

Thats it.

**P-funk** · 03-15-2005, 08:13 PM

those are some great results so far!!

PreMier · 03-15-2005, 08:21 PM

That scale is so full of shit

There is no way your 21% bf. Nice PR the other day too.

Du · 03-15-2005, 08:28 PM

Quote:

Originally Posted by LiftinBear

Had a body analysis done today. It was on one of those "Tanita" scales (not too accurate from what I hear). I had them do an athletic analysis as opposed to a regular one.

January Results
Weight 168.6 pounds
%Fat 21.5
Fat free Mass 132.41 pounds

March 16 Results
Weight 167.8
%Fat 13.9 (changing the selection probably had something to do with the big drop)
Fat Free Mass 144.41 pounds

Chest/ Bicep workout (today)
Bench 115# for 8/6/6/4 (was at 120# last week...had to back it off a bit)
Dumbell Press 50# for 8/6/6
Flat Flyes 50# for 8/6/6/
Barbell Curls 90# for 8/6/6
Hammer 45# for 8/6/6

Sure notice a difference going with higher weights and lower Reps.
This is week 10 out of 12 for the plan I put together. Need to start thinking on the next 12 weeks. Probably switch up the exercises for some variety and to keep those muscles guessing. Will stay with high weight/low Reps.

Thats it.

LB, youre makin really good progress. Imagine where youll be in 6 months.

gwcaton · 03-16-2005, 05:37 AM

Bear,

Wo looks good even with the drop in the bench. Your flyes are really great ...50 lbs

biceps strength looking good too !

LiftinBear · 03-17-2005, 09:12 PM

Man...Had to push myself to workout tonight. I little burned out from work. I was late doing the workout but I got it done...

Pullovers 60# for 8/6/6/
Lying Row 110# for 8/6/6/ (Lying on elevated bench face down lifting barbell up 20# from last week)
Pull Downs 120# 8/6/6 (up 10# from last week. Used my new chinning bar)
Dumbell Rows 70# for 8/6/6/6 ( up 5# from last week)
Rear Delt Bent over lifts 20# for 8/6/6 (see Patrick I listened to ya!!!

)
Crunches

Thats it!

Du · 03-17-2005, 09:59 PM

Quote:

Originally Posted by LiftinBear

Man...Had to push myself to workout tonight. I little burned out from work. I was late doing the workout but I got it done...

Pullovers 60# for 8/6/6/
Lying Row 110# for 8/6/6/ (Lying on elevated bench face down lifting barbell up 20# from last week)
Pull Downs 120# 8/6/6 (up 10# from last week. Used my new chinning bar)
Dumbell Rows 70# for 8/6/6/6 ( up 5# from last week)
Rear Delt Bent over lifts 20# for 8/6/6 (see Patrick I listened to ya!!!

)
Crunches

Thats it!

Nice weights my friend, nice weights. Youre moving up, hows it feeling?

PreMier · 03-17-2005, 10:06 PM

What kind of work do you do?

LiftinBear · 03-17-2005, 10:18 PM

Quote:

Originally Posted by du510

Nice weights my friend, nice weights. Youre moving up, hows it feeling?

Hey du510
Feeling good. Real good. I Notice the difference with the heavier weights for sure. I Realized how little I was pushing myself before. I am spending more time focusing on form and concentrating on the muscle I am working to be sure I am hitting it the best I can.
I've got a couple more weeks left on the my 12 week program...then I am going to mix things up a bit but will stay with the heavy weight method.

Thanks for the push.

LiftinBear · 03-17-2005, 10:19 PM

Quote:

Originally Posted by PreMier

What kind of work do you do?

PreMier,
I work for the phone company

gwcaton · 03-18-2005, 05:44 AM

Nice wo Bear

Congrats on the increases

03-12-2005, 06:02 PM	#67
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	looks like a good workout. No rear delts with shoulders? do you do those on back day?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-12-2005, 07:04 PM	#70
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	also face pulls...scroll down to the exercise of the month: face pulls
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-14-2005, 08:22 PM	#74
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	man, that is excellent!! The heaviest squat you have ever done!! Way to go.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-14-2005, 09:44 PM	#75
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Congrats on the PR
	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

03-15-2005, 08:13 PM	#77
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	those are some great results so far!!
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

03-09-2005, 06:26 PM	#62
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 210 Photos: 5	Today was Chest and Biceps: Revised my workout to be 3 sets of 8/6/6/ with heavier weight as DU510 was referring to above. Have to say it was a intense workout: Barbell Bench Press 120# for 8/6/6/ Dumbel bench Press 40# for 8/6/6/ Flat Flyes 50# for 8/6/6/ Barbell Preachers 90# for 8/6/6/ Hammer curls 45# for 8/6/6/ Had some trouble with the Barbell Bench and had to stop for a rest during a set, otherwise used 1 min RI between sets and 2 minute RI between exercises. Must say I am feeling pretty pumped right now. Having a hard time typing

03-10-2005, 07:26 PM	#65
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 210 Photos: 5	Back and Adominal W/O for today. Added more weight to to this workout to. Going to add a bit more weight to Lying Row, Pull Downs, and Rows. Still felt like a had more to give! ____________________________________________ Pullovers 60# for 8/6/6/ Lying Row 90# for 8/6/6/ (Lying on elevated bench face down lifting barbell) Pull Downs 110# for 8 120# for 6/6/6 Dumbell Rows 65# for 8/6/6/6/ Crunches Diet Cals 3091 Fat 103 Carb 267 Prot 278

03-12-2005, 05:59 PM	#66
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 210 Photos: 5	Todays workout: Shoulders and Triceps Military Press 30# warmup then 40# for 8/6/6 Upright Row 40# warmup then 70# for 8/6/6/ lateral Raises 18# for 12/12/12/12 Skull Crushers 25#warmup then 30# for 8/6/6/ Pull Downs 60# for 8/6/6/ Shrugs 80# for 8/6/6 Hope everyone had a good week!

03-12-2005, 07:18 PM	#71
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 210 Photos: 5	Thanks GW and P-Funk. Appreciate it a lot Going to add this to the back day.

03-14-2005, 06:52 PM	#72
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 210 Photos: 5	Leg day... Squats 4x12x110# then 1x8x160#---Heaviest squat I've ever done. Leg Extensions 3x8x115# Leg Curls 4x12x50 Lunges 3x12x50 Standing Calf Raises 4x12x50 Feeling good about the increase in weights. I will bump up the weight on the Leg Extensions next week.

03-15-2005, 08:03 PM	#76
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 210 Photos: 5	Had a body analysis done today. It was on one of those "Tanita" scales (not too accurate from what I hear). I had them do an athletic analysis as opposed to a regular one. January Results Weight 168.6 pounds %Fat 21.5 Fat free Mass 132.41 pounds March 16 Results Weight 167.8 %Fat 13.9 (changing the selection probably had something to do with the big drop) Fat Free Mass 144.41 pounds Chest/ Bicep workout (today) Bench 115# for 8/6/6/4 (was at 120# last week...had to back it off a bit) Dumbell Press 50# for 8/6/6 Flat Flyes 50# for 8/6/6/ Barbell Curls 90# for 8/6/6 Hammer 45# for 8/6/6 Sure notice a difference going with higher weights and lower Reps. This is week 10 out of 12 for the plan I put together. Need to start thinking on the next 12 weeks. Probably switch up the exercises for some variety and to keep those muscles guessing. Will stay with high weight/low Reps. Thats it.

03-15-2005, 08:21 PM	#78
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	That scale is so full of shit There is no way your 21% bf. Nice PR the other day too.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-16-2005, 05:37 AM	#80
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Bear, Wo looks good even with the drop in the bench. Your flyes are really great ...50 lbs biceps strength looking good too !
	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

03-17-2005, 09:12 PM	#81
LiftinBear Registered User Join Date: Jan 2005 Location: Canada Posts: 210 Photos: 5	Back and Abs Day Man...Had to push myself to workout tonight. I little burned out from work. I was late doing the workout but I got it done... Pullovers 60# for 8/6/6/ Lying Row 110# for 8/6/6/ (Lying on elevated bench face down lifting barbell up 20# from last week) Pull Downs 120# 8/6/6 (up 10# from last week. Used my new chinning bar) Dumbell Rows 70# for 8/6/6/6 ( up 5# from last week) Rear Delt Bent over lifts 20# for 8/6/6 (see Patrick I listened to ya!!! ) Crunches Thats it! Last edited by LiftinBear : 03-17-2005 at 09:52 PM. Reason: screwed ip on some weights

03-17-2005, 10:06 PM	#83
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,300 Photos: 2	What kind of work do you do?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-18-2005, 05:44 AM	#86
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Bear Congrats on the increases
	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