Say hello to my lil thread!

[Double D]

They are pretty awesome....I dont do any DB work because my OLY handles seem to be coming apart and I am not going to be pushing 90lbs DB's over my head that could come off at anytime!

[Scarface30]

yeah that wouldn't be the safest bet for sure, especially inclines!..I've dropped a 70lb DB on my chest before (from my weaker left arm, go figure huh?) doing flat DB press, and let's just say that wasn't the best feeling in the world!

[Double D]

Definitly not!

[Scarface30]

Double D - you said YOUR OLY handles, just wondering if you workout at home?

todays workout felt good after my weekend. although this is the first time in a little while I did lower reps and it killed me!

3-6reps, tempo was 3/0/X except for the clean and press
clean and press tempo = 1/3/1
set 1 - 90lbs/6reps
set 2 - 100lbs/5reps
set 3 - 100lbs/5reps
set 4 - 105lbs/3reps - PR

weighted pullups
set 1 - BW+10lbs/6reps
set 2 - BW+10lbs/5reps
set 3 - BW+20lbs/4reps
set 4 - BW+20lbs/4reps - PR

never tried weighted ones before, I found a dip belt at the gym to use so I tried it out. worked very well, kind of awkward at first though

weighted dips
set 1 - BW+35lbs/6reps
set 2 - BW+55lbs/5reps
set 3 - BW+55lbs/5reps - PR
set 4 - BW+55lbs/3reps

even though my overall pushing strength isn't that great, my dips seem to be, and if you saw my arms you wouldn't think my dips were up where they are! they aren't small, but they are not overly large.

neutral grip pulldowns
set 1 - 130lbs/dunno how many reps because I underestimated how much I could do and had to put it higher
set 2 - 140lbs/6reps
set 3 - 145lbs/5reps - PR
set 4 - 145lbs/4reps

this would have only been a 3 set exercise but I underestimated myself on the first set.

lateral raises
2 sets - 25lbs/4,5reps

22 mins on the bike then stretched. I hit alot of PRs because I've never done weighted pullups before, and I've never gone that heavy on the dips so thats why there are PRs. wow low rep work killed me!

[King Silverback]

Look at all those PR's my Friend, GOOD STUFF!!! I agree on the DB's, I use a nuetral grip at the bottom and turn my wrists on the way up and squeeze at the top, Hope your 4th was Great My Friend!!!

[Scarface30]

one of the main reasons for the PRs is because it was the first time I've ever done pullups, or clean and presses on a strength routine. thanks none-the-less though! I tried the neutral grip then turning your wrist and liked that too, but I just stick with NG all the way. might change it to the other way when I do some flat DB pressing in a few months.

I hate to break it to you but I don't celebrate the 4th of July in Canada! haha no worries though!

[King Silverback]

one of the main reasons for the PRs is because it was the first time I've ever done pullups, or clean and presses on a strength routine. thanks none-the-less though!

I hate to break it to you but I don't celebrate the 4th of July in Canada! haha no worries though!

PS!!! I'm an Idiot!!!

[Scarface30]

lol no worries my friend!

but I hope your 4th of July was awesome!

[King Silverback]

lol no worries my friend!

but I hope your 4th of July was awesome!

Thank you!!!
Mine was my Friend, Thank you!!!

[Double D]

Looks like the pr's are all over the place. Very nice work.

[Scarface30]

Looks like the pr's are all over the place. Very nice work.

thanks man, right now is the strongest I've been I think. with the advice I've been getting from you and P-funk and everyone else, its helped me out a lot, thats why the PRs are there!

[Double D]

Dont attribute your success to us, you did it not us!

[MCx2]

Yeah man, you're kickin some serious ass. I'm impressed man, good stuff!

[Scarface30]

Double D - okay, I guess...I'll say this then - you guys PUSHED me in the right direction! haha

ReproMan - thanks alot! I have never been this strong at the gym before. ever since I switched it to a vertical/lower/horizontal I've noticed a big difference.

[Fitgirl70]

Yeah man, you're kickin some serious ass. I'm impressed man, good stuff!

I so totally agree!!!! WOW Scar
You rock dude!

Oh by the way -- 'ello little thread

[Scarface30]

..thanks Fitgirl!

glad to see you back in here!

[Scarface30]

all I can say is doing strength training for legs is insane! although I kept my squats at my 10-8RM due to trying to get form down, and my calf press at around 10-8RM also because of my stressed legs, it was still killer!

back squats
warmup - bar/10reps
set 1 - 115lbs/10reps
set 2 - 135lbs/10reps
set 3 - 145lbs/9reps
set 4 - 145lbs/9reps

still trying to knock the form.

SLDLs
set 1 - 205lbs/5reps
3 sets @ 215lbs/5,5,4

I've always had a stronger deadlift for some reason, I mean its no 400lbs or anything, but strong for me. felt good too, form was a little outta wack on the last set though. 215 was 10lbs from a PR...next time!

lunges
3 sets @ 35lb DBs/5,5,5 - PR

lunges I find are the absolute leg killer for me! first time I've ever done lunges was this last month, so starting out as a PR. gonna beat that soon!

calf press
set 1 - 315lbs/10reps
3 sets @ 360lbs/9,9,8

stopped doing unilateral for this with higher weight because I find this makes my stressed legs feel a little uncomfortable with higher weight.

core
Swiss ball twists - 3sets/14,12,12
hanging leg raises - 3sets/12,11,11
cable chops - 2sets @ 75lbs/9,9 each side
kneeling cable crunches - 2sets@ 145lbs/10,10 - PR

biked for 22mins, didn't get to stretch because I had to hurry outta there. this workout was really taxing, its been a while though since I trained legs for strength so that could be why

[Double D]

I see a pr, and the SLDL's look mighty!

[King Silverback]

Excellent progression, DEFINATLY a PR my Friend, Good Stuff!!!

[Scarface30]

Double D - thanks man, lunges I find are killer! and I'm feelin good about the PR in it and the SLDLs

Archangel - thanks! makes you feel so good when you set a PR, just another obstacle to overcome!

[Scarface30]

so today was a gorgeous day out, but I decided on going to the gym anyway. looking forward to this weekend, should be a good time! no partying or anything just chillin out.

unilateral neutral grip incline press
set 1 - 45lb DB/6reps right arm, 6reps left arm
3 sets @ 50lb DB - 6/5, 5/3, 5/3 (right/left)

seated closegrip cable rows
set 1 - 135lbs/6reps
set 2 - 140lbs/6reps
2 sets @ 145lbs/5,4reps - 5rep=PR

these felt very strong today, rowing seems to be getting better faster than anything!

bench press
set 1 - 165lbs/6reps
2 sets @ 175lbs/4,3

definitely needed a spot for this, and I was able to hit 175.

bentover BB rows
set 1 - 145lbs/6reps
3 sets @ 155lbs/5,5,4 - 5reps=PR

love these!

hammer curls
2sets @ 35lbs/6,6reps
set 3 - 40lbs/3reps

22mins on the bike then stretched.

I dunno if I am going about the strength training right, because when I look at other people's journals I notice they seem to do more sets than when they do a higher rep range? should I be doing higher number of sets with strength? Double D, Repro, Archangel, KelJu let me know what you think I should do about the sets, keep em the same or what.

all in all was a good workout, session seemed a little long but my RI are 2-3mins and I was with a buddy tonight and didn't have my iPod and wasn't completely into it tonight. oh well, there's always next time!

[Gazhole]

Looks like a good workout

As for the reps/sets thing, i think you've just gotta figure out what you respond to. Its all down to volume and intensity though.

I find because of the higher amount of reps in a set when i do 14 reps (low intensity), combined with the shorter RI that goes with that, that i can only managed about 2 or 3 sets.

But then if im going for heavier work say 3 reps (higher intensity), i can do 6-8 sets of 3. The intensity is higher, but the length of the set is shorter, the RIs are longer, so i can do more.

But if you look at it, 2x14 = 28, and 6x3 = 18. The difference in volume is made up by the fact that heavier weights are more difficult to lift.

The more you progress with either strength, hypertrophy, or endurance training, the more youll be able to know your limits for each method.

I dunno if that helps at all, its 1:30am, ive just watched Hypercube and my brain is fried, haha.

Hows things?

[Scarface30]

lol, Hypercube? never heard of it.

yeah man, that makes complete sense to me. I guess its just that my benching is weaker than my rowing, so I might throw in an extra set of rows, because I highly doubt I could stand an extra set of bench. thanks.

things aren't bad, weekend is gonna be a good one so I'm looking forward to that. have this weird feeling in my left upper thigh its almost like the skin is irritated, but there is nothing there and it kinda hurts when I push on it. very weird. lol other than that its all good. hows things with you?

[Gazhole]

lol, Hypercube? never heard of it.

yeah man, that makes complete sense to me. I guess its just that my benching is weaker than my rowing, so I might throw in an extra set of rows, because I highly doubt I could stand an extra set of bench. thanks.

things aren't bad, weekend is gonna be a good one so I'm looking forward to that. have this weird feeling in my left upper thigh its almost like the skin is irritated, but there is nothing there and it kinda hurts when I push on it. very weird. lol other than that its all good. hows things with you?

Go find it in your local Sci-Fi DVD section, great film! Confusing as hell, i still dont quite get it after 6 watches haha.

And theres nothing wrong with having stronger rows my friend

Things are okay, i have no idea what im gonna do this weekend, haha.

[Double D]

For strength I like to use something around 2-4 exercises with a 5-8 sets of 3-5 reps. And my other exercises I use more higher rep ranges.....like 2-4 sets of 8-12 reps.....this keeps everything pretty balanced.

[Scarface30]

okay, thats sort of what I do, but not as many sets with the strength routine. somethings I know I could get 5 sets like rows and shoulder exercises, but the other stuff probably not. thanks.

[Double D]

How long are you waiting between sets?

[Scarface30]

usually around 2 mins, 3 mins if I feel I need it.

[Scarface30]

no training today didn't get home from Halifax in time, which irritates me. it always does when I don't get to the gym.

weekend was good though, walked around the waterfront to look at the cute ladies...I mean the tallships..yeah just a chilling out weekend, no partying or anything, just relaxed.

[Double D]

3 mins is about what I wait on strength work if not a bit longer.