Thread: hasta la vista bodyfat!

11/7/05


getting tired of the heavy weights all the time, so I am thinking of going higher volume and less days per week. Maybe just m/w/f and go back to my horizontal push/pull, vertical push/pull, lower, lower split and just alternate between the 3 days. My recovery is just terrible lately, gotta change something.

horizontal push/pull

db bench press
115 x 6
100 x 8
85 x 9

Yates Rows
225 x 6
205 x 9
185 x 12

inclined smith machine presses
(actual weight on bar, not including bar)
180 x 7
160 x 9
140 x 10

t-bar rows
115 x 11 (too light for first set, 3 plates next week)
115 x 8
90 x 11

close grip bench press
225 x 8
205 x 8
185 x 7

shaking, exhausted, thank you good night, going home to lay on the couch!!!!

Originally Posted by Stewart20

11/7/05


getting tired of the heavy weights all the time, so I am thinking of going higher volume and less days per week. Maybe just m/w/f and go back to my horizontal push/pull, vertical push/pull, lower, lower split and just alternate between the 3 days. My recovery is just terrible lately, gotta change something.

horizontal push/pull

db bench press
115 x 6
100 x 8
85 x 9

Yates Rows
225 x 6
205 x 9
185 x 12

inclined smith machine presses
(actual weight on bar, not including bar)
180 x 7
160 x 9
140 x 10

t-bar rows
115 x 11 (too light for first set, 3 plates next week)
115 x 8
90 x 11

close grip bench press
225 x 8
205 x 8
185 x 7

shaking, exhausted, thank you good night, going home to lay on the couch!!!!

After that workout .. you deserve it I'll be looking to see what kind of exercises you'll be doing

yeah, I do deserve it, lol. That was probably the most reps I have done in a very long time in one workout, coming from my max-ot, low rep heavy weight routines for the past couple of years, so yeah, these higher volume workouts kick my ass. I like doing these types of sets though, as I still get a strength component with a heavy first set, but then on the last couple of sets with the lower weight, I really get to feel the exercise and the muscles working, and since I am already tired from the first heavy set, I can get away with medium reps with that lighter weight and *hopefully* it will still do the job

11/8 = Lower body, hamstring focus

good mornings
155 x 7
135 x 9
115 x 10

going easy on these, pretty much the first time I have done them. I still don't know if I 'm doing them right though, I seem to feel it more in the lower back then the hams, I guess I just need to practice and work on the hamstring form a little more, so long as my lower back doesn't crap out first. It is pretty shot right now.

freeweight leg extension machine
135 x 6
90 x 10
90 x 10
first time doing these in a long time too. had no idea where to put the weight, so i used a best guess

SLDL
205 x 8
185 x 9
165 x 7
low back just completely shot after these, couldn't even rack the plates when I was done, just holding the 10lb plates hurt my low back! Low back was rediculously pumped at this point, uncomfortably pumped in a way.

seated freeweight calf raise
140 x 10
135 x 8
125 x 11

db side laterals
30 x 9
25 x 10
20 x 10
very slow, deliberate reps, shoulders killed afterwards

decline crunches
+25 behind head x 6
+15 behind head x 10
+10 behind head x 7
completely wiped at this point, hardly could get off the bench!

11/10

another day another killer workout, my workouts lately have been a lot more intense than before and I come home wiped out, but overall I am noticing some nice changes in my physique, I hope to get some pictures up soon, as soon as I get my camera fixed.

pullups
BW+30 x 7 PR!
BW+15 x 7
BW x 8
these were slightly wider than shoulder width.

db shoulder presses
90 x 6 PR!
80 x 7
70 x 7
got my 90s up finally, power cleaned them right into position, pretty easily actually, I thought it would be worse

upright rows
125 x 8 PR!
110x 7
95 x 8

dips
BW+115 x 8 PR!
BW+90 x 8
BW+50 x 10
awesome! Pain in right shoulder/chest area, but I concentrated and fought through it for the PR.

chinups
BW+30 x 6 PR!
BW+15 x 8
BW x 9

smashed PRs all over the place with this workout. I think I have earned a nice night of crashing on the couch with a big plate of chicken and rice and watch the Rangers try to win two in a row tonight

Nice job today S20!! Gotta like a lot of PRs The me - the dips are the most impressive.

Originally Posted by yellowmoomba

Nice job today S20!! Gotta like a lot of PRs The me - the dips are the most impressive.

Thanks man! Actually I was most impressed with the db presses cause to me 90lb'ers are pretty damn hard to do--pretty soon I'll be up to the 100s

Are you still "crashed on the couch with some chicken" -- haha

Where's the workouts ???

Originally Posted by yellowmoomba

Are you still "crashed on the couch with some chicken" -- haha

Where's the workouts ???

I know I've been getting a bit lazy with the posting, too much crap going on around my house every night, I haven't had the chance to sit and post. I;m getting ready to start putting a new bathroom in the house, plus I just had to run electric in my kitchen for a new microwave, ugh, whatever, I will try my best to post, as I know my workouts are a source of inspiration to all those who read them!

11/14/05

upper horizontal

Yates Rows
230 x 7 PR
210 x 9
195 x 9
Felt really strong on these, maybe cause I did them first this week? Who knows, but the 230 was flying up

Flat DB Press
115 x 8 PR!
100 x 9
85 x 8
Had some trouble on these, and I was thinking about trying 125 dbs today, that probably wouldn't have been a good idea, lol. My gym sucks, the dbs only go up in 10pound increments over 100 lbs, so after 115 it's 125. That is quite a large jump, I wonder if I can even get them into position?? I am sure I could press them at least a few times, but I would be worried about breaking my face just getting them into position. I think I will try to go to 10 reps with the 115s in this case just to be sure.

Incline Smith Press (Weight on the bar only)
190 x 7
170 x 8
150 x 8
I don't care what you say about the smith machine, when your only other incline option is dbs or a 45 degree bench, this is the next best thing. I can adjust the bench to about 30 degrees and I really like this movement. It saves my shoulders and tris a bit and focuses directly on the chest, since the bar is supported. In this long workout, I need to cut corners somewhere ya know?

Chest supported t-bar rows
135 x 7
125 x 7
115 x 7
Very happy to get 3 plates on this one...pull strength is catching up, slowly to pull strength.

close grip bench press
235 x 6
215 x 7
Like I said, my tris aren't shot by the end, so I can put up decent weight on this movement even though it is at the end of a looooooong workout.

pleased with this workout, went up on most sets, glad about that, strength must be going up. I think it's time to start eating more calories however, during the middle of the day, I just am too hungry too many times, so it's time to up the calories a bit...might as well go for some more size while I'm at it.

Thanks for posting - now I can sleep better

Good lifts again!!!

well I am glad I can contribute to your health and well being by helping you get a good night's sleep!

115 x 8 DB Press is very impressive. Your complaining about your gym because theirs 10lb increments after 100. My gym only goes up to 100lb dbs
I would find another gym but it's the gym offered through us from work and I get a huge discount ($60 a year).

Originally Posted by bludevil

115 x 8 DB Press is very impressive. Your complaining about your gym because theirs 10lb increments after 100. My gym only goes up to 100lb dbs
I would find another gym but it's the gym offered through us from work and I get a huge discount ($60 a year).

Yeah ok, I'll give you that one--my old gym only went up to 100lbs too, and it was a world Gym...you would think a big "chain" gym like that would have the proper equipment. I mean really, if you think about it, 100lbs isn't that much, people bench press upper 200lbs all the time which would equate to low 100s dbs, so yeah for variety's sake, why not have them? How much can they cost a huge gym, ya know?

The only bad thing about my situation is that you get all excited your db press is going up, then you have to face the reality that you either have to make a 10 pound jump per arm, which at those weights is a HUGE deal, or you stop doing them and switch back to barbell (which I am not doing right now since I hurt my shoulder--dbs are the perfect remedy) or you rep out the highest weight you have or can lift into position for x amount of times, but I really don't wanna be doing the 115s for like 15 reps, that's a little counterproductive

Originally Posted by Stewart20

Yeah ok, I'll give you that one--my old gym only went up to 100lbs too, and it was a world Gym...you would think a big "chain" gym like that would have the proper equipment. I mean really, if you think about it, 100lbs isn't that much, people bench press upper 200lbs all the time which would equate to low 100s dbs, so yeah for variety's sake, why not have them? How much can they cost a huge gym, ya know?

The only bad thing about my situation is that you get all excited your db press is going up, then you have to face the reality that you either have to make a 10 pound jump per arm, which at those weights is a HUGE deal, or you stop doing them and switch back to barbell (which I am not doing right now since I hurt my shoulder--dbs are the perfect remedy) or you rep out the highest weight you have or can lift into position for x amount of times, but I really don't wanna be doing the 115s for like 15 reps, that's a little counterproductive

Just bring some duck tape to the gym and attach a 5 lb'er

u can't beat duck tape

do people really do that?

11/15

SLDL
225 x 7
205 x 8
185 x 6
First 2 sets felt good, lower back was fried, but the third set just did me in. maybe my form sucks, but when I do these, my back gets destroyed during the workout, yet my hammies feel nothing, but the next day my hammies are sore as hell

Leg Press
510 x 6
450 x 8
360 x 8

Leg Press Calf Raise
360 x 10
360 x 9
360 x 9
Went too light for the first set, which threw everything else off, oh well

Decline crunches
BW+25 behind head x 8
BW+20 behind head x 8
BW+10 behind head x 9

My lower back is gonna feel this one in the morning

Nice job Stu, your right, hates to be you getting out of bed tomorrow morning

11/17

upper vertical exercises

pullups
BW+35 x 4
BW+15 x 8
BW+5 x 6
very disappointed in these pullups today...did much better last week...maybe pullups really just aren't for me?? I go up consistently in every exercise except these...oh well

DB Shoulder Press
90 x 7
80 x 8
70 x 8
these made up for the pullups

DB Upright Rows
55 x 6
45 x 8
35 x 10
wanted to change it up a bit to try and save the shoulder a bit. Felt good, no shoulder pain or wrist pain at all.

Dips
BW+120 x 6
BW+95 x 8
BW+70 x 8
What can I say other than, WOW, these were great--felt strong and really felt it in my chest a lot today rather than all in my tris, which is what I want

Chinups
BW + 35 x 6
BW+20 x 7
These felt good--a lot better than the other pullups--maybe I will go with these first next time and work on getting chins really strong, and ditch the pullups

question for anyone who cares to answer....I have been doing 3 sets per exercise lately, doing a reverse pyramid type scheme, where I drop the weight on each subsequent set to get to a certain rep range.


anyway, do you think it is hurting or helping me to do 3 sets as opposed to 2? What do I gain by doing the third set, and what would I lose by only doing 2 sets? Or what do I gain by only doing 2 sets and what am I losing by doing the third set?

all comments welcome!

11/18

Trap Bar Deadlifts
300 x 6
275 x 7
OK--I know it was with the trap bar, but hey, I've never lifted anything off the ground that was 300 pounds, especially for 6 reps, so I was pleased with that. I don't plan on competing, so I think I will use the trap bar for deads from now on---it's easier for me to assume the position for these, than for regular or even sumo deads, I guess it's a more natural position?

Hamstring Curls
160 x 7
130 x 8

Seated freeweight Calf Raise
150 x 7
125 x 9

decline crunches
BW+35 plate behind head x 4
BW+20 behind head x 10

Short workout set wise, but good since I am not too exhausted right now. Will probably drop the third set on all my exercises going forward. I have to remember the log book is the sign of a good workout, not how pumped I am or how much I sweat. As long as my numbers go up doing 2 sets, that should be the way to go

Originally Posted by Stewart20

question for anyone who cares to answer....I have been doing 3 sets per exercise lately, doing a reverse pyramid type scheme, where I drop the weight on each subsequent set to get to a certain rep range.


anyway, do you think it is hurting or helping me to do 3 sets as opposed to 2? What do I gain by doing the third set, and what would I lose by only doing 2 sets? Or what do I gain by only doing 2 sets and what am I losing by doing the third set?

all comments welcome!

I'd rather do two sets of more exercises

Originally Posted by Stewart20

11/18

Trap Bar Deadlifts
300 x 6
275 x 7
OK--I know it was with the trap bar, but hey, I've never lifted anything off the ground that was 300 pounds, especially for 6 reps, so I was pleased with that. I don't plan on competing, so I think I will use the trap bar for deads from now on---it's easier for me to assume the position for these, than for regular or even sumo deads, I guess it's a more natural position?

Hamstring Curls
160 x 7
130 x 8

Seated freeweight Calf Raise
150 x 7
125 x 9

decline crunches
BW+35 plate behind head x 4
BW+20 behind head x 10

Short workout set wise, but good since I am not too exhausted right now. Will probably drop the third set on all my exercises going forward. I have to remember the log book is the sign of a good workout, not how pumped I am or how much I sweat. As long as my numbers go up doing 2 sets, that should be the way to go

I like the Trap Bar Deads too!!

You are making a good choice to do 2 sets rather than 3 I wouldn't give up on your pullups - You are making gains

11/21

word of the day is terrible....

went to the gym feeling fine, but after doing just 2 sets of barbell rows, I just stopped the workout and left. I had no motivation to continue, and I just felt like I had no energy for some reason. I felt fine all day, but the gym was just not the place to be today. I get one of these days around once a month, so hopefully I am in the clear for another month, lol

It's the days like these that make me want to try something new and I've decided to try an HIT type routine that I've come up with. Everyone else is trying it, maybe it's just what I need, I am sure I have been overtraining, so the fewer sets might help---we'll see.

Anyway here goes the routine. M-W-F and I will alternate between 2 routines.

Chest/Shoulders/Back
flat db press
Db shoulder press + (SS) upright rows
Dips + (DS) BW Dips
Chins + (DS) BW Chins + (SS) Lat Pulldowns
T-Bar Rows + (SS) Cable Rows
DB Shrugs + (SS) rear laterals

Lower body/Arms
Deadlifts
Leg Press
Good Mornings + (SS) hamstring curls
Decline crunches + (DS) BW Decline Crunches
Seated calf raise + (SS) Leg Press Calf Raise
Close grip bench press + (SS) Tri pushdowns
Barbell curls + (SS) hammer curls

Haven't decided on rep ranges yet, I will just play it by ear and see how it goes I guess. since it is only one set is it better to lean toward lower reps or higher reps?

Anyway, I am hoping that this will work out for me, since it is something I have never tried before. I only hope I can muster enough intensity to make it work, hopefully, some of the drop sets and super sets will help that, and maybe, just maybe we will see if I have been overtraining or not...

Originally Posted by Stewart20

11/21

word of the day is terrible....

went to the gym feeling fine, but after doing just 2 sets of barbell rows, I just stopped the workout and left. I had no motivation to continue, and I just felt like I had no energy for some reason. I felt fine all day, but the gym was just not the place to be today. I get one of these days around once a month, so hopefully I am in the clear for another month, lol

It's the days like these that make me want to try something new and I've decided to try an HIT type routine that I've come up with. Everyone else is trying it, maybe it's just what I need, I am sure I have been overtraining, so the fewer sets might help---we'll see.

Anyway here goes the routine. M-W-F and I will alternate between 2 routines.

Chest/Shoulders/Back
flat db press
Db shoulder press + (SS) upright rows
Dips + (DS) BW Dips
Chins + (DS) BW Chins + (SS) Lat Pulldowns
T-Bar Rows + (SS) Cable Rows
DB Shrugs + (SS) rear laterals

Lower body/Arms
Deadlifts
Leg Press
Good Mornings + (SS) hamstring curls
Decline crunches + (DS) BW Decline Crunches
Seated calf raise + (SS) Leg Press Calf Raise
Close grip bench press + (SS) Tri pushdowns
Barbell curls + (SS) hammer curls

Haven't decided on rep ranges yet, I will just play it by ear and see how it goes I guess. since it is only one set is it better to lean toward lower reps or higher reps?

Anyway, I am hoping that this will work out for me, since it is something I have never tried before. I only hope I can muster enough intensity to make it work, hopefully, some of the drop sets and super sets will help that, and maybe, just maybe we will see if I have been overtraining or not...

Looks good.....Are you doing 1 set only ?

Originally Posted by yellowmoomba

Looks good.....Are you doing 1 set only ?

that's what I'm leaning towards, I just don't know what kind of rep range to use if I only do one set....

I've read 8-12 reps. I like doing Rest Pause Sets so I go up to about 15-20 reps. Once I reach 20 reps I'll increase the weights.