My Quest for 405

Stewart14 · 09-14-2007, 04:58 PM

been a while since I posted, since I have begun my new "job" as a stay at home dad and I am fricken exhausted from it, I would go back to regular work any day of the week over this, and I do love the little guy, it's just a lot to deal with, but I will survive, and I can look back in 20 years and remember this time I had, regardless of how I feel about it now

But I digress.....this is a workout journal, so here is a workout:

Sept 14

Chest Supported Rows 90 x 8, 90 x 8, 140 x 5, 190 x 6
Chinups BW x 5, BW+25 x 4, BW+50 x 7
T-bar rows 2 plates x 5, 3 plates x 5, 5 plates x 8
Barbell Curls 95 x 5, 125 x 7

The lack of variety of exercises I have at home is starting to get to me. I would love to have access to some hammer strength machines and do some rest pause stuff with them, rest pausing on the basic free weight exercises is too tough IMO.

AKIRA · 09-14-2007, 05:06 PM

I do rest pauses all the time on free weights. Hell, I did today on DB Presses!

Machines are great for drop sets and forced reps moreso than rest paused. I can see them EASIER than free weights, but on the opposite end of the pillar, drop sets and forced reps are a lot hard on free weights.

Stewart14 · 09-14-2007, 05:53 PM

Quote:

Originally Posted by AKIRA

I do rest pauses all the time on free weights. Hell, I did today on DB Presses!

Machines are great for drop sets and forced reps moreso than rest paused. I can see them EASIER than free weights, but on the opposite end of the pillar, drop sets and forced reps are a lot hard on free weights.

yeah, try doing a rest pause set with 125 pound dbs, turns into a deadlift workout!

AKIRA · 09-14-2007, 06:43 PM

Oh yeah...well, its just more calories burned! If you do multiple sets, you can skip a ham dominant day!

Archangel · 09-16-2007, 12:10 AM

Brother 20, hope all is well my Friend!!!

JerseyDevil · 09-16-2007, 09:16 AM

Quote:

Originally Posted by Stewart20

been a while since I posted, since I have begun my new "job" as a stay at home dad and I am fricken exhausted from it, I would go back to regular work any day of the week over this, and I do love the little guy, it's just a lot to deal with, but I will survive, and I can look back in 20 years and remember this time I had, regardless of how I feel about it now

.

I was wondering where you've been. Sounds like you are getting your cardio in by chasing the little guy around

.

Stewart14 · 09-16-2007, 11:49 AM

Sept 16

Flat DB Press 50s x 10, 75s x 5, 125s x 7
DB Shoulder Press 50s x 8, 85s x 7
Dips BW+90 x 5, BW+140 x 6
DB Rear Laterals 40s x 12

Still can't break 7 reps with 125 in db press, but these reps definitely felt a lot better, they were slow, smooth and in control the whole time, next session, if I don't get at least 8, I will be a complete failure

Shoulder press went up 5 pounds from last time and a decent amount of reps

Dips went up 5 pounds as well, was hoping for 7 or 8 reps, but it wasn't happening, but 6 ain't too shabby I guess.

AKIRA · 09-16-2007, 12:28 PM

How long does that workout last?

Stewart14 · 09-16-2007, 01:50 PM

Quote:

Originally Posted by AKIRA

How long does that workout last?

about 20 minutes. I'm not shooting for a 10 minute workout, I still like to rest up between the exercises a bit.

yellowmoomba · 09-16-2007, 08:00 PM

So, the little guy is wearing you out .........

The workouts are still looking good

Stewart14 · 09-16-2007, 09:03 PM

Quote:

Originally Posted by yellowmoomba

So, the little guy is wearing you out .........

The workouts are still looking good

Triple Threat · 09-17-2007, 11:29 AM

Quote:

Originally Posted by yellowmoomba

So, the little guy is wearing you out .........

I think Stew needs another one to look after. That will keep him on the go.

Stewart14 · 09-17-2007, 12:18 PM

Sept 17

Squats 135 x 10, 225 x 5, 295 x 7
SLDL 135 x 5, 225 x 5, 285 x 9
Leverage Squats 8 plates x 10
Hypers BW+85 x 10

Pretty embarrassed by this workout, especially the squats, they just dont really want to progress for me, I am close to just giving up on them for a while and maybe sticking with deads, I dunno, we'll see.

Stewart14 · 09-17-2007, 12:48 PM

Quote:

Originally Posted by Triple Threat

I think Stew needs another one to look after. That will keep him on the go.

yeah, let me think about that one for a sec....

you're out of your damn mind!!

Stewart14 · 09-19-2007, 11:01 AM

Sept 19

Chest Supported Rows
This time: 90 x 8, 140 x 5, 190 x 7 (RP 30 sec) x 4
Last time: 190 x 7

Chinups
This time: BW+50 x 9
Last time: BW+50 x 7

T-Bar Rows
This time: 3 plates x 5, 5 plates + 5 x 8
Last time: 5 plates x 8

Barbell Curls
This time: 125 x 8
Last time: 125 x 7

Couldn't increase reps on chest supported rows, so I added a rest pause set to get more reps.

Chinups went well, go up in weight next time

t-bar rows felt strong as well, even though it was only a 5 pound increase, I am happy with that

Curls were a grueling set to the death, eeked out that one last rep to beat last time.

DOMS · 09-19-2007, 11:13 AM

Nice workout, Stewart!

Why do you use "plates" as the metric for you T-Bar Rows and not pounds?

Stewart14 · 09-19-2007, 12:26 PM

Quote:

Originally Posted by DOMS

Nice workout, Stewart!

Why do you use "plates" as the metric for you T-Bar Rows and not pounds?

Cause I suck at math?

No reason, it just sounds cooler to me that's all

DOMS · 09-19-2007, 12:48 PM

Quote:

Originally Posted by Stewart20

Cause I suck at math?

No reason, it just sounds cooler to me that's all

Sometimes bad math skills are an asset. There have been way too many times that I've loaded up a bar and though, "Yeah, I can do 215 pounds", only to find out after the fact that it was 230 pounds.

I'm special.

Burner02 · 09-19-2007, 05:22 PM

hey, mi amigo!
gonna be looking to see you rip that 125's for a set of 10!

yellowmoomba · 09-19-2007, 06:41 PM

Why'd you switch to Push/Pull/Legs?

Stewart14 · 09-19-2007, 07:29 PM

Quote:

Originally Posted by yellowmoomba

Why'd you switch to Push/Pull/Legs?

do you really need to ask that question??

I am just kind of giving myself a break with the one set workouts. The baby is killing me! Ask your wife how hard it is to watch them during the day, I would rather be at work any day, but you know, you do what you gotta do for your kids. I have been doing this for close to 3 weeks now, after this week, I'm gonna switch things up into a volume type workout scheme, lighter weight, lots of sets and reps, gonna eat a lot and try to pack on some size, even if my strength takes a hit, but I do need a break from the heavy shit for a while.

Stewart14 · 09-21-2007, 04:31 PM

Sept 21

Starting the higher volume phase I was talking about a little early. didn't have it in me to do the high intensity stuff today, so I just started today.

Did my pulls today, and I will go every other day alternating pull and push workouts. The volume should make me nice and sore, the weights should still be relatively high, which is a good thing.

Deadlifts (RI=90 sec)
365 x 3 (8 sets)
Managed to get all 8 sets with a double overhand grip with no straps, this was a first for me.

Chest Supported Rows (RI=60 sec)
4 plates x 3 (8 sets)

Chinups (RI=60 sec)
BW+50 x 3 (8 sets)

Barbell Curls (RI=60 sec)
125 x 3 (6 sets)

I really enjoyed pushing myself on the one set to failure stuff I was doing, but I also get a real big satisfaction out of doing these types of set/rep schemes with the short rest intervals. Massive pump out of this type of workout, and I expect to perhaps not be able to bend over tomorrow from extreme soreness in my back, we'll see.

I do enjoy the fact that since I am not going to failure, I generally felt pretty good after this workout despite the fact it was 30 sets.

Burner02 · 09-21-2007, 05:10 PM

dang....nice deads w/out straps....

katt · 09-21-2007, 05:49 PM

It all looks good Stu... I can't even imagine trying to hand on to the bar with deads that heavy..

Triple Threat · 09-21-2007, 06:53 PM

Quote:

Originally Posted by Stewart20

I generally felt pretty good after this workout despite the fact it was 30 sets.

You make it sound like a bad thing.

There's nothing wrong with some high volume workouts once in a while.

Stewart14 · 09-21-2007, 07:33 PM

Quote:

Originally Posted by Burner02

dang....nice deads w/out straps....

i'm surprised I actually hung on for all those reps. I did however really mangle the side of my left index finger, ripped skin clear off the side of my finger nail, bled all over the bar, nothing like blood running down your chalk covered hands and doing deadlifts, now that is hardcore

Stewart14 · 09-21-2007, 07:34 PM

Quote:

Originally Posted by katt

It all looks good Stu... I can't even imagine trying to hand on to the bar with deads that heavy..

thanks katt, the 365 is ok, but I will be really happy once I can do 8 sets of 3 with a minimum of 405 on the bar, that would be cool...

Stewart14 · 09-21-2007, 07:37 PM

Quote:

Originally Posted by Triple Threat

You make it sound like a bad thing.

There's nothing wrong with some high volume workouts once in a while.

nope, definitely not a bad thing, in fact, I am already sore in my lower back, I can't wait till the morning, ughh.

the thing is, if you plan your volume the right way, you can get tremendous results. Volume is good IMO, so long as you don't go to failure on your sets.

Stewart14 · 09-22-2007, 10:51 AM

Sept 22

Lever Squats (RI=90 sec)
380 x 3 (8 sets)

Incline Bench Press (RI=60 sec)
245 x 3 (8 sets)

Upright Rows (RI=60 sec)
135 x 3 (8 sets)

Dips (RI=60 sec)
BW+125 x 3 (6 sets)

Nothing special to report, just a solid workout

yellowmoomba · 09-22-2007, 11:39 AM

Good workouts S20....It looks somewhat familiar to what I was doing the last few weeks.

Those dip #'s are niiiiiiiiiiiice!

09-14-2007, 04:58 PM	#241
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,607 Photos: 2	been a while since I posted, since I have begun my new "job" as a stay at home dad and I am fricken exhausted from it, I would go back to regular work any day of the week over this, and I do love the little guy, it's just a lot to deal with, but I will survive, and I can look back in 20 years and remember this time I had, regardless of how I feel about it now But I digress.....this is a workout journal, so here is a workout: Sept 14 Chest Supported Rows 90 x 8, 90 x 8, 140 x 5, 190 x 6 Chinups BW x 5, BW+25 x 4, BW+50 x 7 T-bar rows 2 plates x 5, 3 plates x 5, 5 plates x 8 Barbell Curls 95 x 5, 125 x 7 The lack of variety of exercises I have at home is starting to get to me. I would love to have access to some hammer strength machines and do some rest pause stuff with them, rest pausing on the basic free weight exercises is too tough IMO. http://futuretrainer.blogspot.com/ --My new blog!!

09-14-2007, 05:06 PM	#242
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I do rest pauses all the time on free weights. Hell, I did today on DB Presses! Machines are great for drop sets and forced reps moreso than rest paused. I can see them EASIER than free weights, but on the opposite end of the pillar, drop sets and forced reps are a lot hard on free weights. 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

09-14-2007, 06:43 PM	#244
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Oh yeah...well, its just more calories burned! If you do multiple sets, you can skip a ham dominant day! 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

09-16-2007, 12:10 AM	#245
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,532 Photos: 4	Brother 20, hope all is well my Friend!!! "I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

09-16-2007, 11:49 AM	#247
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,607 Photos: 2	Sept 16 Flat DB Press 50s x 10, 75s x 5, 125s x 7 DB Shoulder Press 50s x 8, 85s x 7 Dips BW+90 x 5, BW+140 x 6 DB Rear Laterals 40s x 12 Still can't break 7 reps with 125 in db press, but these reps definitely felt a lot better, they were slow, smooth and in control the whole time, next session, if I don't get at least 8, I will be a complete failure Shoulder press went up 5 pounds from last time and a decent amount of reps Dips went up 5 pounds as well, was hoping for 7 or 8 reps, but it wasn't happening, but 6 ain't too shabby I guess. http://futuretrainer.blogspot.com/ --My new blog!!

09-16-2007, 12:28 PM	#248
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	How long does that workout last? 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

09-16-2007, 08:00 PM	#250
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	So, the little guy is wearing you out ......... The workouts are still looking good 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."

09-17-2007, 12:18 PM	#253
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,607 Photos: 2	Sept 17 Squats 135 x 10, 225 x 5, 295 x 7 SLDL 135 x 5, 225 x 5, 285 x 9 Leverage Squats 8 plates x 10 Hypers BW+85 x 10 Pretty embarrassed by this workout, especially the squats, they just dont really want to progress for me, I am close to just giving up on them for a while and maybe sticking with deads, I dunno, we'll see. http://futuretrainer.blogspot.com/ --My new blog!!

09-19-2007, 11:01 AM	#255
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,607 Photos: 2	Sept 19 Chest Supported Rows This time: 90 x 8, 140 x 5, 190 x 7 (RP 30 sec) x 4 Last time: 190 x 7 Chinups This time: BW+50 x 9 Last time: BW+50 x 7 T-Bar Rows This time: 3 plates x 5, 5 plates + 5 x 8 Last time: 5 plates x 8 Barbell Curls This time: 125 x 8 Last time: 125 x 7 Couldn't increase reps on chest supported rows, so I added a rest pause set to get more reps. Chinups went well, go up in weight next time t-bar rows felt strong as well, even though it was only a 5 pound increase, I am happy with that Curls were a grueling set to the death, eeked out that one last rep to beat last time. http://futuretrainer.blogspot.com/ --My new blog!!

09-19-2007, 11:13 AM	#256
DOMS Metrosexual Join Date: Jul 2004 Posts: 22,092 Photos: 1	Nice workout, Stewart! Why do you use "plates" as the metric for you T-Bar Rows and not pounds?

09-19-2007, 05:22 PM	#259
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	hey, mi amigo! gonna be looking to see you rip that 125's for a set of 10! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-19-2007, 06:41 PM	#260
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Why'd you switch to Push/Pull/Legs? 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."

09-21-2007, 04:31 PM	#262
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,607 Photos: 2	Sept 21 Starting the higher volume phase I was talking about a little early. didn't have it in me to do the high intensity stuff today, so I just started today. Did my pulls today, and I will go every other day alternating pull and push workouts. The volume should make me nice and sore, the weights should still be relatively high, which is a good thing. Deadlifts (RI=90 sec) 365 x 3 (8 sets) Managed to get all 8 sets with a double overhand grip with no straps, this was a first for me. Chest Supported Rows (RI=60 sec) 4 plates x 3 (8 sets) Chinups (RI=60 sec) BW+50 x 3 (8 sets) Barbell Curls (RI=60 sec) 125 x 3 (6 sets) I really enjoyed pushing myself on the one set to failure stuff I was doing, but I also get a real big satisfaction out of doing these types of set/rep schemes with the short rest intervals. Massive pump out of this type of workout, and I expect to perhaps not be able to bend over tomorrow from extreme soreness in my back, we'll see. I do enjoy the fact that since I am not going to failure, I generally felt pretty good after this workout despite the fact it was 30 sets. http://futuretrainer.blogspot.com/ --My new blog!!

09-21-2007, 05:10 PM	#263
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,645	dang....nice deads w/out straps.... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

09-21-2007, 05:49 PM	#264
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	It all looks good Stu... I can't even imagine trying to hand on to the bar with deads that heavy..

09-22-2007, 10:51 AM	#269
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,607 Photos: 2	Sept 22 Lever Squats (RI=90 sec) 380 x 3 (8 sets) Incline Bench Press (RI=60 sec) 245 x 3 (8 sets) Upright Rows (RI=60 sec) 135 x 3 (8 sets) Dips (RI=60 sec) BW+125 x 3 (6 sets) Nothing special to report, just a solid workout http://futuretrainer.blogspot.com/ --My new blog!!

09-22-2007, 11:39 AM	#270
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Good workouts S20....It looks somewhat familiar to what I was doing the last few weeks. Those dip #'s are niiiiiiiiiiiice! 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."

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