Toning my upper middle chest.

Spud · 10-09-2006, 02:42 PM

BW: 177.9

Squat: 135 x 10 for warmup
185 x 4
205 x 4
225 x 4
245 x 3. On the fourth, I got stuck at the bottom, like literally stuck. I felt like a frog in that position...

BB Bench Press: 135 x 10 for warmup
205 x 4
225 x 4
245 x 4
265 x 2. Not very nice looking, but whatever. PR.

Bent over rows: 135 x 10 for warmup
165 x 4
185 x 4
185 x 4

Lying Leg Curls: I found that high weight and low reps hurt my leg, so I decided to lower the weight.
120 x 12
140 x 10
160 x 8
180 x 5

Standing Overhead Press:
95 x 5
105 x 4
115 x 3
125 x 1. Ugh. Too tired.

Chins: BW x 7, 8, 4

Smith Machine Shrugs:
160 x 4
200 x 4
200 x 5. Grip strength is definitely an issue

Double D · 10-09-2006, 07:23 PM

If you would like for your lower body to get stronger I think you may need some extra work on things like lower back and hams. As far as leg curls they really do nothing for you to increase your squats. I would sub sldl for leg curls. Just my opinion. And I would add some hyperextensions. But just trying to help.

Spud · 10-09-2006, 07:25 PM

Well there's only 2 weeks left in this routine, so I think I will stick to what I have. But I will add hyperextensions to my core work on cardio days.

Thanks for the tip

Double D · 10-09-2006, 07:26 PM

No problem, you still considering your next routine being westside?

Spud · 10-09-2006, 08:22 PM

Definitely.

Double D · 10-09-2006, 08:26 PM

Alright like I was saying if you wanna take a look into my journal, my last 10 pages or so you ought to find me starting westside.

Spud · 10-10-2006, 10:27 PM

Cardio:

Stairs x 8, walk half a lap, then one more lap of stairs.
Consecutive ab work:
20 crunches
15 oblique crunch things on each side.
15 crunches
15 diagnol crunches (i think you can picture what I'm talking about). I add a boxing-esque fast twist to it.

Hyperextensions:
BW x 12
+45 x 12
+70 x 12
+90 x 12
+45 x 12

God. I felt like fainting after each of the last 3 sets. No lunch = No good.

Spud · 10-13-2006, 10:33 PM

Been sick for the past couple days, so I skipped the light day to focus on resting up. I took the extra time off to get some school work done. Back in the gym today for a medium day, but in doing my first few sets, I could still feel the sickness in me.

Squat: 135 x 10 warmup
185 x 3 x8
225 x 5 to parallel
275 x 3 to parallel

Dumbbell BP: 75 x 10
80 x 8
85 x 8

Seated Rows: 160 x 12
195 x 3 x 12

Smith Machine Shrugs:
150 x 10
155 x 10 (Totally lost it here, I ended up racking some weights instead of putting more on; I missed the bar and shoved the plates on the rack instead..)
190 x 8. Grip failed.
190 x 7. Grip failed again. I think some dedicated grip work is in order

Dips: BW x 12. Love it, I was basically throwing myself off the bars. My hands actually left the handles.
+35 x 12
+45 x 12
+45 x 10

Front Squats: 95 x 10
135 x 8
155 x 7. Front delts definitely feeling much better.

Chins: 8,7,7,4. Then I just hung there for a while.

One sided Lateral Raises: 25 x 10
30 x 8
35 x 6
20lb holds for 10 seconds. x 2

Cable Flyes:
40 x 12
50 x 12
55 x 8 immediately followed by 45 x 3.

One more week left in this routine. I think the week following, I will do nothing but grip work and allow for some recovery. Perfect timing too, since it is Midterm crunch time. I just have to make sure I don't work too hard and end up not being able to hold onto my pen...

Double D · 10-13-2006, 11:34 PM

For your grip work I would include some plate holds and some farmer walks.

Spud · 10-14-2006, 08:19 AM

Good call.

Double D · 10-14-2006, 08:54 AM

How much longer do you have on this program?

Spud · 10-14-2006, 08:55 AM

Next week is the last week. I think it has served me pretty well considering I don't get that much rest. The diet thing isn't very good either...

Double D · 10-14-2006, 08:57 AM

Yeah those 2 things are very crucial. Of course I have been the same for the past month. I have been working 90 hours a week.

Spud · 10-15-2006, 07:56 AM

What a way to put a halt to progress. Binge drinking is probably not good. 9 beers + a shot = too many calories. But hey. at least it was fun.

Also, if anyone is wondering why I don't have any photos up, it's because I have too many distinguishing features on my upper torso, such as a birthmark and an insidious tan line that would make me far too recognisable.

Double D · 10-15-2006, 07:58 AM

Hey sometimes you gotta let lose huh?

Spud · 10-15-2006, 08:02 AM

Like I said, it was fun. I think the no rest bit is killing me more. I had 6 hours of sleep and now I have to work.

Double D · 10-15-2006, 08:50 AM

Hey real world my friend. I have been getting 4 each night. URGH its tough, but remember things can be tougher. Couldve gotten 2 hours ya know.

Spud · 10-15-2006, 10:25 AM

Yeah I know. And I went through 2 months of 2 hours a night for 5/7 days of the week, then 6 on the other 2. So I do know how it feels.

Spud · 10-16-2006, 11:03 PM

BW: 175.1

Squat: 135 x 10 warm up
225 x 3
245 x 3
225 x 4
185 x 7
Put 265 on my shoulders and did some very partial reps and held it there for a while. Gotta get used to the weight.

BB Bench Press:

135 x 10 warmup
205 x 3
225 x 3
245 x 3. Best I've ever done them. Down low, probably less than an inch away from the chest.
255 x 3. PR. Nice and clean too.
225 x 3 to finish it off.

Rows:
185 x 5
205 x 4
185 x 5 x 3 sets

Lying Leg Curls:

120 x 12
150 x 12
160 x 9
180 x 4

Calf Raises:
335 x 10
355 x 8
375 x 8

Military Press:
115 x 3
115 x 3
Tried 125. But couldn't. I was feeling it in the rotators, so I dropped the weight down to 95 and did 6.

Chins: BW x 8
+ 10lbs x 6, 5. First time adding weight for chins. Kinda awkward getting the weight there, since I was holding a 10 pounder between the feet.

Shrugs. Power Rack was taken, Smith machine was taken. Heavy DBs were taken. So I ended up doing them with the standing calf raise machine. Lost count of weight and repetitions.

Double D · 10-16-2006, 11:06 PM

Hell just grab you a OLY bar and place it on the floor and do some shrugs from there. Leave the smith machine alone that has to be one of the worst pieces of equipment ever made. Other than all of that your workout looks pretty good.

Spud · 10-16-2006, 11:13 PM

Quote:

Originally Posted by Double D

Hell just grab you a OLY bar and place it on the floor and do some shrugs from there. Leave the smith machine alone that has to be one of the worst pieces of equipment ever made. Other than all of that your workout looks pretty good.

Heh, no bars either. Some desperate fucker even took the short 25lb bar. The gym doesn't have extra bars (it's pretty small), so there's 2 for the benches, 2 for the incline benches, 1 for the power rack and 1 for the seated press.

I really don't mind doing shrugs on the smith. The ROM is so short (comparatively) that it doesn't really make too much of a difference. Like I said before, my grip fails quickly so the smith could catch the bar.

As a side note, would doing shrugs with a mixed grip be ok? I always get the feeling that the underhand side gets some sort of beating in the shoulder area. Maybe it's not true, but thats why I do them double overhand. If it is ok to do them with a mixed grip, I would be able to handle more weight.

Double D · 10-16-2006, 11:23 PM

'I dont see why not. I think any grip would work just as long as you are feeling it and going through the motion correctly.

Also if your grip has been failing then use straps at your last resort. Go until your grip fails then strap it up and begin again.

Spud · 10-18-2006, 03:07 PM

Lunges: 55lb DB's 3 x 14. Very much easier than previous weeks (and I'm using a heavier weight too)
Incline BB Press: 155 x 12, 11, 10
Hammer Stregnth Rows: 170 x 12, 12, 11
Calf Raises: 355 x 12, 11, 10
Lat Pulldowns: 140 x 12, 10, 8
Good mornings: 95x 8, 8
105x 8, 7. I'm not enjoying these. Near the end it feels like I might get stuck in that vulnerable, ass-sticking-out position.
Hyperextensions: 45 x 10, 35 x 8.
Rope Pressdowns: 110 x 12, 11, 11
Farmers Walk: 40lb DBs, 4 x 50 steps.

Then for additional grip work, i decided to do some static holds. Same weight, but instead of using a single 40lb DB, I held 2 20lb DBs in each hand. Increased the grip size, and made it harder, kinda like an improvised thick bar. Held until near-failure for 3 sets.

My lunge strength has improved, but my Squat has not. So my conclusion is that my quad strength has improved while my ham and glutes have not. Considering I have trouble getting out of the hole with heavy ATG sqauts, this conclusion makes sense.

I think I will try box squats when I start westside.

Spud · 10-19-2006, 12:27 PM

No one looks at my journal. That makes me a saaaaad panda.

Double D · 10-20-2006, 01:51 PM

I think if you are doing lunges with 55's then your farmers walk should be considerablly higher. What do you think?

Spud · 10-20-2006, 02:04 PM

I think I hold the weights for far longer when doing farmer's walks than when doing lunges. When walking, I "stroll", so I try not to walk very fast and extend the holding time. Last time, each set took approximately 45 seconds. The lunges probably took about 30 seconds each set. Also, my grip gets very tired at the end of the workout. Pulling the rows, the lat pulldowns and almost every other exercise involves some sort of grip exertion.

Like I mentioned before, I will be doing only grip work next week. I will heed your advice and go heavier on the farmer's walk and do some plate holds.

Now I just need to plan the workouts out. I don't want to walk into my midterm with a cramp in my forearm. Writing frantically for 2 hours gets intense.

Spud · 10-21-2006, 05:31 PM

So tired.... 3 hours of sleep is definitely no good for working out.

DB Bench Press: 80lbs x 3 sets x 8

Seated Rows: 195 x 3 sets x 12

Leg Press: 8 Plates x 10
10 Plates x 8
10 Plates x 8

Shrugs: 180 x 6 sets x 6. Again, grip sucks.

Plate holds. 3 10's. Hold...hold...hold...middle plate slips out. BANG!
2 10's
2 10s with a 5 in between.

Dips: BW + 45 x 3 sets x 10

"Squat Press" Squat with DBs, then shoulder press once standing. Holy insanity! This is the toughest exercise I've ever done.

35;bs x 8
25lbs x 3 x 6.

Double D · 10-22-2006, 07:36 AM

I know where you are at with the damned old grip. I had the same problem a while back. But seems like the grip just comes along so quickly.

10-09-2006, 02:42 PM	#31
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com BW: 177.9 Squat: 135 x 10 for warmup 185 x 4 205 x 4 225 x 4 245 x 3. On the fourth, I got stuck at the bottom, like literally stuck. I felt like a frog in that position... BB Bench Press: 135 x 10 for warmup 205 x 4 225 x 4 245 x 4 265 x 2. Not very nice looking, but whatever. PR. Bent over rows: 135 x 10 for warmup 165 x 4 185 x 4 185 x 4 Lying Leg Curls: I found that high weight and low reps hurt my leg, so I decided to lower the weight. 120 x 12 140 x 10 160 x 8 180 x 5 Standing Overhead Press: 95 x 5 105 x 4 115 x 3 125 x 1. Ugh. Too tired. Chins: BW x 7, 8, 4 Smith Machine Shrugs: 160 x 4 200 x 4 200 x 5. Grip strength is definitely an issue
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-09-2006, 07:23 PM	#32
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	If you would like for your lower body to get stronger I think you may need some extra work on things like lower back and hams. As far as leg curls they really do nothing for you to increase your squats. I would sub sldl for leg curls. Just my opinion. And I would add some hyperextensions. But just trying to help.
	www.crossfit.com

10-09-2006, 07:25 PM	#33
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Well there's only 2 weeks left in this routine, so I think I will stick to what I have. But I will add hyperextensions to my core work on cardio days. Thanks for the tip
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-09-2006, 07:26 PM	#34
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	No problem, you still considering your next routine being westside?
	www.crossfit.com

10-09-2006, 08:22 PM	#35
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Definitely.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-09-2006, 08:26 PM	#36
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Alright like I was saying if you wanna take a look into my journal, my last 10 pages or so you ought to find me starting westside.
	www.crossfit.com

10-10-2006, 10:27 PM	#37
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Cardio: Stairs x 8, walk half a lap, then one more lap of stairs. Consecutive ab work: 20 crunches 15 oblique crunch things on each side. 15 crunches 15 diagnol crunches (i think you can picture what I'm talking about). I add a boxing-esque fast twist to it. Hyperextensions: BW x 12 +45 x 12 +70 x 12 +90 x 12 +45 x 12 God. I felt like fainting after each of the last 3 sets. No lunch = No good.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-13-2006, 10:33 PM	#38
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Been sick for the past couple days, so I skipped the light day to focus on resting up. I took the extra time off to get some school work done. Back in the gym today for a medium day, but in doing my first few sets, I could still feel the sickness in me. Squat: 135 x 10 warmup 185 x 3 x8 225 x 5 to parallel 275 x 3 to parallel Dumbbell BP: 75 x 10 80 x 8 85 x 8 Seated Rows: 160 x 12 195 x 3 x 12 Smith Machine Shrugs: 150 x 10 155 x 10 (Totally lost it here, I ended up racking some weights instead of putting more on; I missed the bar and shoved the plates on the rack instead..) 190 x 8. Grip failed. 190 x 7. Grip failed again. I think some dedicated grip work is in order Dips: BW x 12. Love it, I was basically throwing myself off the bars. My hands actually left the handles. +35 x 12 +45 x 12 +45 x 10 Front Squats: 95 x 10 135 x 8 155 x 7. Front delts definitely feeling much better. Chins: 8,7,7,4. Then I just hung there for a while. One sided Lateral Raises: 25 x 10 30 x 8 35 x 6 20lb holds for 10 seconds. x 2 Cable Flyes: 40 x 12 50 x 12 55 x 8 immediately followed by 45 x 3. One more week left in this routine. I think the week following, I will do nothing but grip work and allow for some recovery. Perfect timing too, since it is Midterm crunch time. I just have to make sure I don't work too hard and end up not being able to hold onto my pen...
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-13-2006, 11:34 PM	#39
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	For your grip work I would include some plate holds and some farmer walks.
	www.crossfit.com

10-14-2006, 08:19 AM	#40
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Good call.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-14-2006, 08:54 AM	#41
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	How much longer do you have on this program?
	www.crossfit.com

10-14-2006, 08:55 AM	#42
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Next week is the last week. I think it has served me pretty well considering I don't get that much rest. The diet thing isn't very good either...
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-14-2006, 08:57 AM	#43
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Yeah those 2 things are very crucial. Of course I have been the same for the past month. I have been working 90 hours a week.
	www.crossfit.com

10-15-2006, 07:56 AM	#44
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	What a way to put a halt to progress. Binge drinking is probably not good. 9 beers + a shot = too many calories. But hey. at least it was fun. Also, if anyone is wondering why I don't have any photos up, it's because I have too many distinguishing features on my upper torso, such as a birthmark and an insidious tan line that would make me far too recognisable.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-15-2006, 07:58 AM	#45
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Hey sometimes you gotta let lose huh?
	www.crossfit.com

10-15-2006, 08:02 AM	#46
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Like I said, it was fun. I think the no rest bit is killing me more. I had 6 hours of sleep and now I have to work.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-15-2006, 08:50 AM	#47
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Hey real world my friend. I have been getting 4 each night. URGH its tough, but remember things can be tougher. Couldve gotten 2 hours ya know.
	www.crossfit.com

10-15-2006, 10:25 AM	#48
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Yeah I know. And I went through 2 months of 2 hours a night for 5/7 days of the week, then 6 on the other 2. So I do know how it feels.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-16-2006, 11:03 PM	#49
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	BW: 175.1 Squat: 135 x 10 warm up 225 x 3 245 x 3 225 x 4 185 x 7 Put 265 on my shoulders and did some very partial reps and held it there for a while. Gotta get used to the weight. BB Bench Press: 135 x 10 warmup 205 x 3 225 x 3 245 x 3. Best I've ever done them. Down low, probably less than an inch away from the chest. 255 x 3. PR. Nice and clean too. 225 x 3 to finish it off. Rows: 185 x 5 205 x 4 185 x 5 x 3 sets Lying Leg Curls: 120 x 12 150 x 12 160 x 9 180 x 4 Calf Raises: 335 x 10 355 x 8 375 x 8 Military Press: 115 x 3 115 x 3 Tried 125. But couldn't. I was feeling it in the rotators, so I dropped the weight down to 95 and did 6. Chins: BW x 8 + 10lbs x 6, 5. First time adding weight for chins. Kinda awkward getting the weight there, since I was holding a 10 pounder between the feet. Shrugs. Power Rack was taken, Smith machine was taken. Heavy DBs were taken. So I ended up doing them with the standing calf raise machine. Lost count of weight and repetitions.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-16-2006, 11:06 PM	#50
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	Hell just grab you a OLY bar and place it on the floor and do some shrugs from there. Leave the smith machine alone that has to be one of the worst pieces of equipment ever made. Other than all of that your workout looks pretty good.
	www.crossfit.com

10-16-2006, 11:23 PM	#52
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	'I dont see why not. I think any grip would work just as long as you are feeling it and going through the motion correctly. Also if your grip has been failing then use straps at your last resort. Go until your grip fails then strap it up and begin again.
	www.crossfit.com

10-18-2006, 03:07 PM	#53
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	Lunges: 55lb DB's 3 x 14. Very much easier than previous weeks (and I'm using a heavier weight too) Incline BB Press: 155 x 12, 11, 10 Hammer Stregnth Rows: 170 x 12, 12, 11 Calf Raises: 355 x 12, 11, 10 Lat Pulldowns: 140 x 12, 10, 8 Good mornings: 95x 8, 8 105x 8, 7. I'm not enjoying these. Near the end it feels like I might get stuck in that vulnerable, ass-sticking-out position. Hyperextensions: 45 x 10, 35 x 8. Rope Pressdowns: 110 x 12, 11, 11 Farmers Walk: 40lb DBs, 4 x 50 steps. Then for additional grip work, i decided to do some static holds. Same weight, but instead of using a single 40lb DB, I held 2 20lb DBs in each hand. Increased the grip size, and made it harder, kinda like an improvised thick bar. Held until near-failure for 3 sets. My lunge strength has improved, but my Squat has not. So my conclusion is that my quad strength has improved while my ham and glutes have not. Considering I have trouble getting out of the hole with heavy ATG sqauts, this conclusion makes sense. I think I will try box squats when I start westside.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-19-2006, 12:27 PM	#54
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	No one looks at my journal. That makes me a saaaaad panda.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-20-2006, 01:51 PM	#55
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I think if you are doing lunges with 55's then your farmers walk should be considerablly higher. What do you think?
	www.crossfit.com

10-20-2006, 02:04 PM	#56
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	I think I hold the weights for far longer when doing farmer's walks than when doing lunges. When walking, I "stroll", so I try not to walk very fast and extend the holding time. Last time, each set took approximately 45 seconds. The lunges probably took about 30 seconds each set. Also, my grip gets very tired at the end of the workout. Pulling the rows, the lat pulldowns and almost every other exercise involves some sort of grip exertion. Like I mentioned before, I will be doing only grip work next week. I will heed your advice and go heavier on the farmer's walk and do some plate holds. Now I just need to plan the workouts out. I don't want to walk into my midterm with a cramp in my forearm. Writing frantically for 2 hours gets intense.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-21-2006, 05:31 PM	#57
Spud Registered User Join Date: Nov 2005 Location: Hart House! Posts: 753	So tired.... 3 hours of sleep is definitely no good for working out. DB Bench Press: 80lbs x 3 sets x 8 Seated Rows: 195 x 3 sets x 12 Leg Press: 8 Plates x 10 10 Plates x 8 10 Plates x 8 Shrugs: 180 x 6 sets x 6. Again, grip sucks. Plate holds. 3 10's. Hold...hold...hold...middle plate slips out. BANG! 2 10's 2 10s with a 5 in between. Dips: BW + 45 x 3 sets x 10 "Squat Press" Squat with DBs, then shoulder press once standing. Holy insanity! This is the toughest exercise I've ever done. 35;bs x 8 25lbs x 3 x 6.
	No Milk, no. Milk is for babies. When you grow up, you have to drink beer. Please read and comment on my journal

10-22-2006, 07:36 AM	#58
Double D Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 9,901	I know where you are at with the damned old grip. I had the same problem a while back. But seems like the grip just comes along so quickly.
	www.crossfit.com