Stans Journal (Couldnt think of a catchy name!)

StanUk · 02-28-2008, 10:39 AM

Quote:

Originally Posted by nadirmg

I did a ton of deadlifts last week and my lower back was still a little sore last night! sometimes I wonder if my form is out of whack...

Wow, 203 pounds?? Niiice!

Geez, I'm only doin' 110lb...

thanks pal, dont worry about it, your deadlift will soon shoot up, just keep lifting hard and eating lots

deadlift is one of those moves youve gotta be careful with, its usually hard to tell aswell if your form is off unless your watching yourself in a mirror, which isnt practical when goin heavy! if you have doubts maybe take a video and post it?

StanUk · 03-02-2008, 09:34 AM

Sun: 02/03

Push

Supersetted Flat bench press and Close grip bench

Flat Bench
Warmup: 12 / 110lbs

11 x 154lbs
11 x 154lbs
9 x 154lbs
7 x 154lbs

Close Grip bench

11 x 110lbs
11 x 115lbs
10 x 115lbs
10 x 115lbs

Supersetted Close grip Military press and DB Overhead press

CG Military press

10 x 66lbs
10 x 66lbs
8 x 71lbs
8 x 71lbs

DB overhead press

8 x 27lb DB's
11 x 22lb DB's
11 x 22lb DB's
9 x 22lb DB's

Quite happy with today, rest periods were very short (average around 30 seconds) Never done close grip military presses before, they were a little weird to start with but quite enjoyed them!

Overall, quite a good workout.

DOMS · 03-02-2008, 09:45 AM

You can really have a lot of fun with changing your grip on exercises. Not only the width, but also, on some exercises, the orientation of your hands (pronated, neutral, and supinated).

Solid workout, man!

goob · 03-02-2008, 12:04 PM

Nice pressing Stan. I find a CG miltary press harder than nearly all other lifts. Good job.

StanUk · 03-02-2008, 04:11 PM

Quote:

Originally Posted by DOMS

You can really have a lot of fun with changing your grip on exercises. Not only the width, but also, on some exercises, the orientation of your hands (pronated, neutral, and supinated).

Solid workout, man!

Thanks Doms! yeh its nice to change things up every so often with grip etc, makes things a bit more interesting!

Hows things?

Quote:

Originally Posted by goob

Nice pressing Stan. I find a CG miltary press harder than nearly all other lifts. Good job.

Cheers Goob, they were pretty tough, think it was more awkward for the first couple sets more than anything though, my tri's were getting pretty fried though at this point anyway! Hows everything with you?

nadirmg · 03-03-2008, 10:44 AM

Quote:

Originally Posted by goob

Nice pressing Stan. I find a CG miltary press harder than nearly all other lifts. Good job.

nice, stan

totally agree with the goob. military press is taxing.
oh.. and ... it's also how i hurt my shoulder! bah!

will soooo be using a spotter when i start doing that one again

StanUk · 03-03-2008, 01:22 PM

Quote:

Originally Posted by nadirmg

nice, stan

totally agree with the goob. military press is taxing.
oh.. and ... it's also how i hurt my shoulder! bah!

will soooo be using a spotter when i start doing that one again

Thanks pal, sorry to hear bout your shoulder, what happened?

nadirmg · 03-03-2008, 01:35 PM

Quote:

Originally Posted by StanUk

Thanks pal, sorry to hear bout your shoulder, what happened?

no no. that's when i jacked my shoulder up last year in september. now i'm back and easing back into things

StanUk · 03-03-2008, 02:33 PM

Glad to hear it bro

StanUk · 03-06-2008, 03:58 PM

Week 3 of power

Thu: Pull

Chin ups (medium grip)

5 x bodyweight
5 x bodyweight
5 x bodyweight
5 x bodyweight
5 x bodyweight

Deadlifts Sumo
Warmup: 10 x 154lbs, 7 x 198lbs

3 x 231lbs
3 x 242lbs
3 x 253lbs
2 x 264lbs
4 x 264lbs

Pendlay Rows

5 x 110lbs
5 x 121lbs
5 x 126lbs
5 x 132lbs
5 x 137lbs

Ok past few days have been a bit weird and my schedule has been messed up, so basically I ended up doing just the chin ups on wednesday nite and did the rest of the workout on thursday lunch time! sets 2,3,4 and 5 on the chins were slightly assisted, some of the later reps i jumped a bit of the way up.

Deadlits were quite good until my grip gave out on me on the 4th set. the 5th set involved a few seconds rest each rep to make sure I didnt lose my grip! Need some extra grip work i think. Pendlay rows felt good considering its the first time ive done them! all in all not a bad workout.

Irons77 · 03-06-2008, 04:42 PM

Just looking through your journal..... Your workout look damn good bro! Good luck

StanUk · 03-07-2008, 02:00 AM

Thanks very much Irons, much appreciated

nadirmg · 03-07-2008, 04:21 AM

Quote:

Originally Posted by StanUk

Pendlay Rows

5 x 110lbs
5 x 121lbs
5 x 126lbs
5 x 132lbs
5 x 137lbs

ooooh, what are those?
stan the man, looking good, yo!

StanUk · 03-07-2008, 08:06 AM

Cheers Nadirmg!

Pendlay rows are kind of like bent over barbell rows, except you do each rep from off the floor! Here is a video of them!

YouTube Video

JailHouse · 03-08-2008, 05:33 AM

You have some cool lookin work outs here bro! Ive been meaning to try those pedlay rows but I keep thinkin ill be really weak at them, yours seem vary strong. You're deads are also nice.
I saw your back pic, we have a pretty similar build I'm just a tad thicker, or fatter if you wanna be a dick lol.

DOMS · 03-08-2008, 08:59 AM

Pendlay Rows.

The pain from those must be intense!

nadirmg · 03-08-2008, 01:11 PM

Quote:

Originally Posted by DOMS

Pendlay Rows.

The pain from those must be intense!

mm hmmm, those painful to be sure.
and from the floor too?! *low whistle*

StanUk · 03-09-2008, 08:53 AM

Quote:

Originally Posted by JailHouse

You have some cool lookin work outs here bro! Ive been meaning to try those pedlay rows but I keep thinkin ill be really weak at them, yours seem vary strong. You're deads are also nice.
I saw your back pic, we have a pretty similar build I'm just a tad thicker, or fatter if you wanna be a dick lol.

cheers jailhouse! and thanks for stopping by. Well i highly recomend the pendlays, it was actually the first time ive done them! the tricky part is making sure you dont round your back. lol well im on a bulk at the moment so im hoping to add some thickness in the months to come!

Quote:

Originally Posted by DOMS

Pendlay Rows.

The pain from those must be intense!

hey doms, yeh they were tough! the first couple sets didnt seem to bad, but when i got myself up to a decent weight they started getting hard, arms were fried by the last set!

Quote:

Originally Posted by nadirmg

mm hmmm, those painful to be sure.
and from the floor too?! *low whistle*

hehe yeh, definatly recomend them though!

StanUk · 03-09-2008, 09:05 AM

Sun 09/03

Push/Legs

Well my schedule has once again been screwed over meaning i couldnt workout on friday and do legs! so today i decided to mix push and legs together, here is the outcome!

Flat Bench
Warmup: 10 / 110lbs, 7 / 154lbs

5 x 176lbs
5 x 176lbs
4 x 181lbs
3 x 192lbs
2 x 203lbs
1 x 209lbs (pr)

Single Leg squats
Warmup: 10 x bodyweight

5 x 33lb DB's
5 x 33lb DB's
5 x 38lb DB's
5 x 38lb DB's
5 x 40lb DB's

Military Press
warmup: 10 x 66lbs

5 x 110lbs
5 x 110lbs
4 x 121lbs
4 x 132lbs
2 x 137lbs (pr)

Lunges

4 x 121lbs
4 x 121lbs
4 x 132lbs
4 x 132lbs
3 x 137lbs (pr)

CG Bench

4 x 137lbs (wrist gave me a bit of bother at this point so decided to call it a day!)

Was happy with today, was a long workout, i like to keep my workouts between 30 - 50 mins but this went on for over an hour!

Pleased with bench, the 2 at 203 didnt seem anywhere near as hard as i thought, so i thought id go for 209! prolly could have gone for 2 x 209 but without a spotter its a dangerous game to be playing

Single leg squats were good but i was paranoid about my right knee buckling in.. any tips to stop this?

Military press was good, another pr for me. Lunges as usual kicked my ass, i was pretty beat after these and i stopped halway through the first set of CG bench cos of some slight wrist pain.

overall though, a good workout!

goob · 03-09-2008, 01:11 PM

Congrats on the PR's stan. The weight your putting up is really impressive, particuarly the miltary press and bench. Good work.

You workout at home don't you stan? How much did you pay for your set up?

StanUk · 03-09-2008, 01:55 PM

Thanks a lot for the encouragement Goob, it helps a lot

yeh i workout at home, to be honest all i have is a bench, a bar, 2 dumbell bars and around 130kg of weights, all in all the whole setup cost me around £110? therebouts anyway. the only thing missing is a squat rack but as soon as i get my own place then ill take care of that, a pullup bar would be nice aswell, as at the moment i have to improvise and do them at a park near me on some monkey bars!

nadirmg · 03-11-2008, 05:59 PM

Quote:

Originally Posted by StanUk

Thanks a lot for the encouragement Goob, it helps a lot

yeh i workout at home, to be honest all i have is a bench, a bar, 2 dumbell bars and around 130kg of weights, all in all the whole setup cost me around ï¿½110? therebouts anyway. the only thing missing is a squat rack but as soon as i get my own place then ill take care of that, a pullup bar would be nice aswell, as at the moment i have to improvise and do them at a park near me on some monkey bars!

pull-ups at the park? NICE!

I imagine you jogging, and people watch you jog past.. suddenly you're all over those monkey bars bustin' pull-ups, and they're like 'woah..'.

and i agree with goob, nice progress on the weight. i can't weight to be benching as much as you can.

JailHouse · 03-11-2008, 06:08 PM

nice numbers with the pressing

03-02-2008, 09:34 AM	#62
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Sun: 02/03 Push Supersetted Flat bench press and Close grip bench Flat Bench Warmup: 12 / 110lbs 11 x 154lbs 11 x 154lbs 9 x 154lbs 7 x 154lbs Close Grip bench 11 x 110lbs 11 x 115lbs 10 x 115lbs 10 x 115lbs Supersetted Close grip Military press and DB Overhead press CG Military press 10 x 66lbs 10 x 66lbs 8 x 71lbs 8 x 71lbs DB overhead press 8 x 27lb DB's 11 x 22lb DB's 11 x 22lb DB's 9 x 22lb DB's Quite happy with today, rest periods were very short (average around 30 seconds) Never done close grip military presses before, they were a little weird to start with but quite enjoyed them! Overall, quite a good workout.
	My Journal! Get paid to search

03-03-2008, 02:33 PM	#69
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Glad to hear it bro
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03-06-2008, 03:58 PM	#70
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Week 3 of power Thu: Pull Chin ups (medium grip) 5 x bodyweight 5 x bodyweight 5 x bodyweight 5 x bodyweight 5 x bodyweight Deadlifts Sumo Warmup: 10 x 154lbs, 7 x 198lbs 3 x 231lbs 3 x 242lbs 3 x 253lbs 2 x 264lbs 4 x 264lbs Pendlay Rows 5 x 110lbs 5 x 121lbs 5 x 126lbs 5 x 132lbs 5 x 137lbs Ok past few days have been a bit weird and my schedule has been messed up, so basically I ended up doing just the chin ups on wednesday nite and did the rest of the workout on thursday lunch time! sets 2,3,4 and 5 on the chins were slightly assisted, some of the later reps i jumped a bit of the way up. Deadlits were quite good until my grip gave out on me on the 4th set. the 5th set involved a few seconds rest each rep to make sure I didnt lose my grip! Need some extra grip work i think. Pendlay rows felt good considering its the first time ive done them! all in all not a bad workout.
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03-06-2008, 04:42 PM	#71
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 822	Just looking through your journal..... Your workout look damn good bro! Good luck
	Soreness is weakness exiting the body.

03-07-2008, 02:00 AM	#72
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Thanks very much Irons, much appreciated
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03-02-2008, 12:04 PM	#64
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Nice pressing Stan. I find a CG miltary press harder than nearly all other lifts. Good job.

03-08-2008, 05:33 AM	#75
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	You have some cool lookin work outs here bro! Ive been meaning to try those pedlay rows but I keep thinkin ill be really weak at them, yours seem vary strong. You're deads are also nice. I saw your back pic, we have a pretty similar build I'm just a tad thicker, or fatter if you wanna be a dick lol.
	Jailhouse Journal Jailhouse Fitday Journal

03-09-2008, 09:05 AM	#79
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Sun 09/03 Push/Legs Well my schedule has once again been screwed over meaning i couldnt workout on friday and do legs! so today i decided to mix push and legs together, here is the outcome! Flat Bench Warmup: 10 / 110lbs, 7 / 154lbs 5 x 176lbs 5 x 176lbs 4 x 181lbs 3 x 192lbs 2 x 203lbs 1 x 209lbs (pr) Single Leg squats Warmup: 10 x bodyweight 5 x 33lb DB's 5 x 33lb DB's 5 x 38lb DB's 5 x 38lb DB's 5 x 40lb DB's Military Press warmup: 10 x 66lbs 5 x 110lbs 5 x 110lbs 4 x 121lbs 4 x 132lbs 2 x 137lbs (pr) Lunges 4 x 121lbs 4 x 121lbs 4 x 132lbs 4 x 132lbs 3 x 137lbs (pr) CG Bench 4 x 137lbs (wrist gave me a bit of bother at this point so decided to call it a day!) Was happy with today, was a long workout, i like to keep my workouts between 30 - 50 mins but this went on for over an hour! Pleased with bench, the 2 at 203 didnt seem anywhere near as hard as i thought, so i thought id go for 209! prolly could have gone for 2 x 209 but without a spotter its a dangerous game to be playing Single leg squats were good but i was paranoid about my right knee buckling in.. any tips to stop this? Military press was good, another pr for me. Lunges as usual kicked my ass, i was pretty beat after these and i stopped halway through the first set of CG bench cos of some slight wrist pain. overall though, a good workout!
	My Journal! Get paid to search

03-09-2008, 01:11 PM	#80
goob Smartass anthropologist Elite Member Join Date: Apr 2006 Location: Anywhere, everywhere, nowhere.... Posts: 5,947	Congrats on the PR's stan. The weight your putting up is really impressive, particuarly the miltary press and bench. Good work. You workout at home don't you stan? How much did you pay for your set up?

03-09-2008, 01:55 PM	#81
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Thanks a lot for the encouragement Goob, it helps a lot yeh i workout at home, to be honest all i have is a bench, a bar, 2 dumbell bars and around 130kg of weights, all in all the whole setup cost me around £110? therebouts anyway. the only thing missing is a squat rack but as soon as i get my own place then ill take care of that, a pullup bar would be nice aswell, as at the moment i have to improvise and do them at a park near me on some monkey bars!
	My Journal! Get paid to search

03-11-2008, 06:08 PM	#83
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,071	nice numbers with the pressing
	Jailhouse Journal Jailhouse Fitday Journal

03-12-2008, 11:54 AM	#84
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,345 Photos: 5