My Quest for 405

Archangel · 10-27-2007, 05:52 PM

Lookin Solid my Friend!!! Have to let my journal go for a while, life has gotten crazy lately, but will check in when I can to cheer ya on!!!

GOD speed you and yours!!!

Stewart14 · 10-27-2007, 06:02 PM

Oct 27

Bench Press
135 x 8
225 x 6
325 x 1 (7 sets) RI=60 sec

Flat DB Bench Press
130s x 5

Dips
BW+135 x 8

DB Shoulder Press
60 x 10

So I did one set per exercise, seems more like an HIT type workout, but I was too tired today to do any more, so I went with one set. I am on a 5 day rotation right now anyway, so maybe it wouldn't be a bad idea to do one set of the accessories for recovery. I just want my numbers and strength to go up, I really don't care about "size" or what I look like too much. One set to failure is a lot easier to keep track of progress, you either improve or you don't.

I am happy with the bench presses though, not too shabby

Triple Threat · 10-27-2007, 08:00 PM

Quote:

Originally Posted by Stewart20

I am happy with the bench presses though, not too shabby

Have you resumed the quest?

Delusional · 10-28-2007, 10:51 AM

nice workout man, i have those days where im tired too. it sucks pretty bad but at least you still get out there and do something, you know. i hope youre still aiming for 405, thats goin to be awesome when you get it

and yeah 1 set to failure would definitely be the easiest way to see if you have progressed any or not. anyways good workout man, take care.

Stewart14 · 10-29-2007, 12:06 PM

Oct 29

Deadlifts
135 x 8
225 x 6
315 x 2
415 x 1 (7 sets) RI=90 sec.

DB Rows
130s x 6

Chinups
BW+45 x 8

Chest Supported Rows
145 x 10

Stewart14 · 10-31-2007, 02:26 PM

Oct 31

Low Bar Squats
135 x 8
225 x 5
325 x 1 (7 sets) RI=90 sec.

Good Mornings
200 x 6
* Definitely helping the squats, if I start to forward lean in the squat, my body corrects itself real quickly.

Glute Ham Raises
BW+20 x 8
*Real tough right after the GMs, but I want to keep the lever squats in the high rep range and these a bit lower, so oh well

Leverage Squats
320 x 10

Stewart14 · 11-01-2007, 11:37 AM

Nov 1

Bench Press
135 x 8
225 x 5
330 x 1 (7 sets) RI=90 sec.
*Getting tough, so increasing the rest intervals.

DB Bench Press
130s x 5

DB Shoulder Press
75s x 8

*Ridiculous workout....9 sets, 7 of them singles, and I am toast. Getting strong is hard

. Eliminated the dips as I don't think I need them right now, it will just hinder recovery for the benches. Leg and back workouts will remain with 4 exercises as those are larger muscles groups and can handle the extra work easier.

Triple Threat · 11-01-2007, 11:43 AM

Quote:

Originally Posted by Stewart20

*Ridiculous workout....9 sets, 7 of them singles, and I am toast. Getting strong is hard

.

Getting burned out on all the singles?

Stewart14 · 11-01-2007, 01:35 PM

Quote:

Originally Posted by Triple Threat

Getting burned out on all the singles?

ummm, probably....that shit is heavy!

yellowmoomba · 11-01-2007, 07:54 PM

Nice work lately

How was Halloween ?

Stewart14 · 11-01-2007, 09:07 PM

Quote:

Originally Posted by yellowmoomba

Nice work lately

How was Halloween ?

We had a good time, I am sure you guys had a better time this year, next year, however, will be a different story! Ryan still really isn't walking, he just turned one on last sunday, so what we did was, we dressed him in his costume, he was a lion, hehe, and we rolled the stroller up to people's doors, rang the door bell and we hid, just leaving the stoller there with him in it. It was classic, the looks on the people's faces was priceless. He also acquired a shit load of candy for mommy and daddy

yellowmoomba · 11-02-2007, 04:51 PM

Quote:

Originally Posted by Stewart20

We had a good time, I am sure you guys had a better time this year, next year, however, will be a different story! Ryan still really isn't walking, he just turned one on last sunday, so what we did was, we dressed him in his costume, he was a lion, hehe, and we rolled the stroller up to people's doors, rang the door bell and we hid, just leaving the stoller there with him in it. It was classic, the looks on the people's faces was priceless. He also acquired a shit load of candy for mommy and daddy

Nice plan.

Brooke was a chicken. We had fun.

brooke_the_chicken.jpg

DOMS · 11-02-2007, 04:59 PM

Quote:

Originally Posted by Stewart20

We had a good time, I am sure you guys had a better time this year, next year, however, will be a different story! Ryan still really isn't walking, he just turned one on last sunday, so what we did was, we dressed him in his costume, he was a lion, hehe, and we rolled the stroller up to people's doors, rang the door bell and we hid, just leaving the stoller there with him in it. It was classic, the looks on the people's faces was priceless. He also acquired a shit load of candy for mommy and daddy

That's great!

Just wait until he's about 3 or so. He can ask for, and pick out, his own candy. The thing is that he'll take handfuls of candy and ask more than once. The people will think he's so cute that they'll let him do it. At pretty much every door.

When my oldest was 3, he filled up a big bag. Something like 7 pounds of candy!

Stewart14 · 11-02-2007, 08:55 PM

Quote:

Originally Posted by yellowmoomba

Nice plan.

Brooke was a chicken. We had fun.

Attachment 24474

So Cute....here is her future boyfriend, Ryan the Lion

Stewart14 · 11-02-2007, 08:57 PM

Quote:

Originally Posted by DOMS

That's great!

Just wait until he's about 3 or so. He can ask for, and pick out, his own candy. The thing is that he'll take handfuls of candy and ask more than once. The people will think he's so cute that they'll let him do it. At pretty much every door.

When my oldest was 3, he filled up a big bag. Something like 7 pounds of candy!

And I am sure you guys finished every last ounce of it right?? And that's why you're here after that fateful day, you decided to make a change in your life for the better and you found IM??

yellowmoomba · 11-03-2007, 10:23 AM

Quote:

Originally Posted by Stewart20

So Cute....here is her future boyfriend, Ryan the Lion

Great pic of Ryan the Lion

FYI........the word "boyfriend" is NOT ALLOWED IN MY HOUSE

Stewart14 · 11-05-2007, 11:55 AM

Nov 5

Squats (RI=90 sec)
265 x 5 (8 sets)

Good Mornings (RI=90 sec)
175 x 5 (6 sets)

Decline Crunches
BW+30 x 5 (6 sets)

time for some VOLUME

EDIT: Going to rethink this volume approach for lower body exercises. I think I jacked my back doing the good mornings. That was a lot of squatting, which probably fatigued my lower back, and then I threw the good mornings on there, my back isn't feeling too good right now, and it's only been about a half hour since the workout ended.

Next time the squat day rolls around, I may just do the squats and the crunches, and likewise on my deadlift day, I may just do deads and abs and skip any extra quad work.

Like I always mention, working out at home has some major disadvantages, the biggest one being exercise selection. I can't balance a huge, heavy leg exercise like squats with a isolation movement like hamstring curls, I can only do compound hamstring stuff, and this is where I can run into some issues. Likewise, you can't do a compound heavy hamstring movement and an isolation quad movement.

yellowmoomba · 11-05-2007, 07:08 PM

Take it EZ on the back........................

Stewart14 · 11-06-2007, 11:40 AM

Nov 6

Bench Press (RI=90 sec)
Warmup
275 x 5
275 x 5
275 x 5
275 x 5
275 x 5

Chest Supported Rows (RI=90 sec)
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5

Hammer Curls (RI=60 sec)
55 x 5
55 x 5
55 x 5
55 x 5
55 x 5

OK, for those interested in new workout ideas, here is the new plan:
I am gonna do a 10 day cycle:
lower body 1
upper horizontal + biceps 1
off
upper vertical + triceps 1
off
lower body 2
upper horizontal + biceps 2
off
upper vertical + triceps 2
off
The exercises on each day (1 or 2) will be different. The loading is as follows:
First cycle: 5x5 with around 75-80% 1RM
Second cycle: 6x4 adding 6% to the first cycle weights
Third Cycle: 8x3 adding 6% to cycle 2 weights
Fourth cycle: 5x5 with cycle 2 weights
Fifth cycle: 6x4 with cycle 3 weights
sixth cycle: 8x3 adding 6% to cycle 5 weights.

It looks nice in theory doesn't it???

Stewart14 · 11-06-2007, 04:13 PM

Quote:

Originally Posted by yellowmoomba

Take it EZ on the back........................

Well, 24 hours better, I can tell you that my back is ok....it was a little tired last night, I did some moving around my house, and really light things that I should have had no trouble with really were challenging to lift, but today, it feels ok...

Now, my legs, and my rear end? Now that is a different story all together....holy doms, I can't even walk right today, ouch

AKIRA · 11-06-2007, 04:18 PM

I was going to say, looks like the back pain wasnt as severe as you had thought. I just went through that shit again. Scared the piss out of me. Ugh, to not work out for another 6 months wouldve sucked.

Triple Threat · 11-06-2007, 06:20 PM

Quote:

Originally Posted by Stewart20

Going to rethink this volume approach for lower body exercises. I think I jacked my back doing the good mornings. That was a lot of squatting, which probably fatigued my lower back, and then I threw the good mornings on there, my back isn't feeling too good right now, and it's only been about a half hour since the workout ended.

GMs always do a number on my back. It's sore for a day or so, and then the soreness goes away. 6 sets of 5 may be a bit much, however.

Stewart14 · 11-06-2007, 07:29 PM

thanks for chiming in guys, you know, now that I think about it, it was never really a pain per say, my back just felt weakened, but it was getting to the point where if I kept going, I probably would have been in trouble.

although, like I mentioned in my other post, the back feels ok today, of course, I didn't do anything to use my back today, so I don't know if it is truly ok, but all signs point to it being ok. My quads, hamstrings and glutes however, hurt more than I ever think they have, the soreness in all those muscles is out of this world....I am having serious trouble sitting down and getting up and walking, it's really not any fun right now.

katt · 11-07-2007, 07:58 AM

Yeah I really don't like that feeling when you can't even sit down in the bathroom without winching in pain.

Stewart14 · 11-08-2007, 01:57 PM

Nov 8

Neutral Grip DB Shoulder Press (RI=90 sec)
Warmups
80s x 5
80s x 5
80s x 5
80s x 5
80s x 5

Chinups (RI=90 sec)
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5
BW+50 x 5

Tried to do a triceps extension movement and my elbows could not handle it, so I just stopped. I don't want to add another compound tricep movement like dips or close grip bench here, so I will just scrap it, and in turn probably scrap the biceps work as well, but keep the rest of the template in check.

AKIRA · 11-08-2007, 03:13 PM

Not a bad idea about the arms.

Stewart14 · 11-08-2007, 04:37 PM

Quote:

Originally Posted by AKIRA

Not a bad idea about the arms.

I really WANTED to do the arm work, just the tricep isolation stuff isn't going to fly with my wrecked elbows....and believe me, I would rather save whatever shred of tendon is left to do 300 pound bench presses versus 30 lb tricep extensions.

It is truly an interesting phenomenon....I can bench over 300, dip with over 135 lbs on a belt, and close grip bench close to 300 with no real elbow issues, yet when I tried to do a seated skull crusher with 100 pounds, the elbows felt like they were gonna explode.

AKIRA · 11-08-2007, 05:31 PM

I guess everyone has a weakness.

Ive never had a problem with my elbows, but my lower back, thats another story. A shitty one at that.

Stewart14 · 11-08-2007, 06:47 PM

Quote:

Originally Posted by AKIRA

I guess everyone has a weakness.

Ive never had a problem with my elbows, but my lower back, thats another story. A shitty one at that.

Yeah, sucks doesn't it? I do things to my back that make me cringe when I step back and think about it, but like I mentioned, a 30 lb db could do me in....

yellowmoomba · 11-09-2007, 12:06 PM

Quote:

Originally Posted by Stewart20

OK, for those interested in new workout ideas, here is the new plan:
I am gonna do a 10 day cycle:
lower body 1
upper horizontal + biceps 1
off
upper vertical + triceps 1
off
lower body 2
upper horizontal + biceps 2
off
upper vertical + triceps 2
off
The exercises on each day (1 or 2) will be different. The loading is as follows:
First cycle: 5x5 with around 75-80% 1RM
Second cycle: 6x4 adding 6% to the first cycle weights
Third Cycle: 8x3 adding 6% to cycle 2 weights
Fourth cycle: 5x5 with cycle 2 weights
Fifth cycle: 6x4 with cycle 3 weights
sixth cycle: 8x3 adding 6% to cycle 5 weights.

It looks nice in theory doesn't it???

How'd you come up with this??

What's your goal?

10-27-2007, 05:52 PM	#361
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Lookin Solid my Friend!!! Have to let my journal go for a while, life has gotten crazy lately, but will check in when I can to cheer ya on!!! GOD speed you and yours!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

10-27-2007, 06:02 PM	#362
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 27 Bench Press 135 x 8 225 x 6 325 x 1 (7 sets) RI=60 sec Flat DB Bench Press 130s x 5 Dips BW+135 x 8 DB Shoulder Press 60 x 10 So I did one set per exercise, seems more like an HIT type workout, but I was too tired today to do any more, so I went with one set. I am on a 5 day rotation right now anyway, so maybe it wouldn't be a bad idea to do one set of the accessories for recovery. I just want my numbers and strength to go up, I really don't care about "size" or what I look like too much. One set to failure is a lot easier to keep track of progress, you either improve or you don't. I am happy with the bench presses though, not too shabby http://futuretrainer.blogspot.com/ --My new blog!!

10-28-2007, 10:51 AM	#364
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	nice workout man, i have those days where im tired too. it sucks pretty bad but at least you still get out there and do something, you know. i hope youre still aiming for 405, thats goin to be awesome when you get it and yeah 1 set to failure would definitely be the easiest way to see if you have progressed any or not. anyways good workout man, take care. Gayspace www.taylorsnutrition.com

10-29-2007, 12:06 PM	#365
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 29 Deadlifts 135 x 8 225 x 6 315 x 2 415 x 1 (7 sets) RI=90 sec. DB Rows 130s x 6 Chinups BW+45 x 8 Chest Supported Rows 145 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

10-31-2007, 02:26 PM	#366
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 31 Low Bar Squats 135 x 8 225 x 5 325 x 1 (7 sets) RI=90 sec. Good Mornings 200 x 6 * Definitely helping the squats, if I start to forward lean in the squat, my body corrects itself real quickly. Glute Ham Raises BW+20 x 8 *Real tough right after the GMs, but I want to keep the lever squats in the high rep range and these a bit lower, so oh well Leverage Squats 320 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

11-01-2007, 11:37 AM	#367
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 1 Bench Press 135 x 8 225 x 5 330 x 1 (7 sets) RI=90 sec. Getting tough, so increasing the rest intervals. DB Bench Press 130s x 5 DB Shoulder Press 75s x 8 Ridiculous workout....9 sets, 7 of them singles, and I am toast. Getting strong is hard . Eliminated the dips as I don't think I need them right now, it will just hinder recovery for the benches. Leg and back workouts will remain with 4 exercises as those are larger muscles groups and can handle the extra work easier. http://futuretrainer.blogspot.com/ --My new blog!!

11-01-2007, 07:54 PM	#370
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Nice work lately How was Halloween ? http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

11-05-2007, 11:55 AM	#377
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 5 Squats (RI=90 sec) 265 x 5 (8 sets) Good Mornings (RI=90 sec) 175 x 5 (6 sets) Decline Crunches BW+30 x 5 (6 sets) time for some VOLUME EDIT: Going to rethink this volume approach for lower body exercises. I think I jacked my back doing the good mornings. That was a lot of squatting, which probably fatigued my lower back, and then I threw the good mornings on there, my back isn't feeling too good right now, and it's only been about a half hour since the workout ended. Next time the squat day rolls around, I may just do the squats and the crunches, and likewise on my deadlift day, I may just do deads and abs and skip any extra quad work. Like I always mention, working out at home has some major disadvantages, the biggest one being exercise selection. I can't balance a huge, heavy leg exercise like squats with a isolation movement like hamstring curls, I can only do compound hamstring stuff, and this is where I can run into some issues. Likewise, you can't do a compound heavy hamstring movement and an isolation quad movement. http://futuretrainer.blogspot.com/ --My new blog!! Last edited by Stewart14 : 11-05-2007 at 12:28 PM.

11-05-2007, 07:08 PM	#378
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Take it EZ on the back........................ http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

11-06-2007, 11:40 AM	#379
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 6 Bench Press (RI=90 sec) Warmup 275 x 5 275 x 5 275 x 5 275 x 5 275 x 5 Chest Supported Rows (RI=90 sec) 165 x 5 165 x 5 165 x 5 165 x 5 165 x 5 Hammer Curls (RI=60 sec) 55 x 5 55 x 5 55 x 5 55 x 5 55 x 5 OK, for those interested in new workout ideas, here is the new plan: I am gonna do a 10 day cycle: lower body 1 upper horizontal + biceps 1 off upper vertical + triceps 1 off lower body 2 upper horizontal + biceps 2 off upper vertical + triceps 2 off The exercises on each day (1 or 2) will be different. The loading is as follows: First cycle: 5x5 with around 75-80% 1RM Second cycle: 6x4 adding 6% to the first cycle weights Third Cycle: 8x3 adding 6% to cycle 2 weights Fourth cycle: 5x5 with cycle 2 weights Fifth cycle: 6x4 with cycle 3 weights sixth cycle: 8x3 adding 6% to cycle 5 weights. It looks nice in theory doesn't it??? http://futuretrainer.blogspot.com/ --My new blog!!

11-06-2007, 04:18 PM	#381
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I was going to say, looks like the back pain wasnt as severe as you had thought. I just went through that shit again. Scared the piss out of me. Ugh, to not work out for another 6 months wouldve sucked. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-06-2007, 07:29 PM	#383
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	thanks for chiming in guys, you know, now that I think about it, it was never really a pain per say, my back just felt weakened, but it was getting to the point where if I kept going, I probably would have been in trouble. although, like I mentioned in my other post, the back feels ok today, of course, I didn't do anything to use my back today, so I don't know if it is truly ok, but all signs point to it being ok. My quads, hamstrings and glutes however, hurt more than I ever think they have, the soreness in all those muscles is out of this world....I am having serious trouble sitting down and getting up and walking, it's really not any fun right now. http://futuretrainer.blogspot.com/ --My new blog!!

11-07-2007, 07:58 AM	#384
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Yeah I really don't like that feeling when you can't even sit down in the bathroom without winching in pain.

11-08-2007, 01:57 PM	#385
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 8 Neutral Grip DB Shoulder Press (RI=90 sec) Warmups 80s x 5 80s x 5 80s x 5 80s x 5 80s x 5 Chinups (RI=90 sec) BW+50 x 5 BW+50 x 5 BW+50 x 5 BW+50 x 5 BW+50 x 5 Tried to do a triceps extension movement and my elbows could not handle it, so I just stopped. I don't want to add another compound tricep movement like dips or close grip bench here, so I will just scrap it, and in turn probably scrap the biceps work as well, but keep the rest of the template in check. http://futuretrainer.blogspot.com/ --My new blog!!

11-08-2007, 03:13 PM	#386
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Not a bad idea about the arms. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-08-2007, 05:31 PM	#388
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I guess everyone has a weakness. Ive never had a problem with my elbows, but my lower back, thats another story. A shitty one at that. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

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