Stans Journal (Couldnt think of a catchy name!)

nadirmg · 03-13-2008, 07:51 PM

stan the man. i concur with goob.
very nice dead lifting

i need to start upping the weight on mine

JailHouse · 03-13-2008, 11:16 PM

I like the way you organize your work outs, vary nice! Keep it up Stan!

Mista · 03-13-2008, 11:28 PM

Nice work on the shoulder press. Shoulders are my weak point.

StanUk · 03-14-2008, 04:19 AM

Quote:

Originally Posted by goob

Nooiice deadlifting Stan! Pullups are rocking too, great workout.

Cheers goobster, think i need to start some grip work though as i believe its my grip thats letting me down a bit at the moment

Quote:

Originally Posted by nadirmg

stan the man. i concur with goob.
very nice dead lifting

i need to start upping the weight on mine

Cheers Nad! Yeh I found that progressivly overloading helped to get my deadlifts up, 2 -5 rep range really helped my strength for it!

Quote:

Originally Posted by JailHouse

I like the way you organize your work outs, vary nice! Keep it up Stan!

Cheers buddy! I went through a stage of 3 or 4 months where I would just do what i wanted! needless to say this got me nowhere lol, so now before i workout i know exactly what im gonna do.

Quote:

Originally Posted by Mista

Nice work on the shoulder press. Shoulders are my weak point.

Thankyou very much Mista! I think shoulder press is probably one of my favourite excersizes. everyone has their weak points though.

StanUk · 03-16-2008, 10:54 AM

Fri: Legs

Front Squats
Warmup: 10 x 66lbs

10 x 88lbs
10 x 110lbs
10 x 132lbs

Overhead Squats

10 x 66lbs
10 x 77lbs
10 x 88lbs

Back Squats

10 x 143lbs
10 x 154lbs
10 x 160lbs

Calf raises

35 x 160lbs
35 x 160lbs

Single Leg DB squats

10 x 27lb DB's
10 x 27lb DB's

Quite happy with today, never properly done front squats before so thought i would get into them, the last set was a little bit tricky on my shoulder but i managed ok, overheads were rather tricky, fell forward abit on my last set of those! The rest of it went ok, had the day off work today so made sure i made the most of it it

StanUk · 03-16-2008, 10:56 AM

Sun: 16/03

Well i was meant to be doing push today but:

1. i slept like shite last nite and am very tired
2. my shoulder are aching/hurting from overhead and front squats on friday, so ive decided its probably best that i give it a miss, especially since im boxing tomorow.

Bit gutted but nevermind!

nadirmg · 03-17-2008, 10:51 AM

Quote:

Originally Posted by StanUk

Calf raises

35 x 160lbs
35 x 160lbs

Single Leg DB squats

10 x 27lb DB's
10 x 27lb DB's

wow. 35 rebs on the calf raises?

were those single-leg squats totally 1-leggers or did you rest your other leg on a bench behind you? that's what i usually do.

i've been thinking about trying out front squats too. not sure what my shoulders will think about it...

StanUk · 03-17-2008, 02:37 PM

Hehe yeh, calf raises are real good, the last 5 or so really hurt!
Yeh the single leggers are with my other leg resting on the bed behind me, ive not ever seen anyone do them with just balancing the other leg, although that would be impressive!

I highly recomend front squats, I really enjoyed doing them, they are taxing on the shoulders though, took mine all weekend to recover and they are still a bit funky now!

the other half · 03-17-2008, 06:58 PM

front squats are the bomb. you can get a lot better rom. but, ya the shoulders start to burn, and my biceps start to cramp on my heavy sets.
way to listen to your body. good move.

JailHouse · 03-17-2008, 07:01 PM

Quote:

Originally Posted by StanUk

Fri: Legs

Front Squats
Warmup: 10 x 66lbs

10 x 88lbs
10 x 110lbs
10 x 132lbs

Overhead Squats

10 x 66lbs
10 x 77lbs
10 x 88lbs

Back Squats

10 x 143lbs
10 x 154lbs
10 x 160lbs

Calf raises

35 x 160lbs
35 x 160lbs

Single Leg DB squats

10 x 27lb DB's
10 x 27lb DB's

Quite happy with today, never properly done front squats before so thought i would get into them, the last set was a little bit tricky on my shoulder but i managed ok, overheads were rather tricky, fell forward abit on my last set of those! The rest of it went ok, had the day off work today so made sure i made the most of it it

really nice variety with adding the over head squats.

StanUk · 03-18-2008, 05:19 PM

Quote:

Originally Posted by the other half

front squats are the bomb. you can get a lot better rom. but, ya the shoulders start to burn, and my biceps start to cramp on my heavy sets.
way to listen to your body. good move.

thanks man, gonna keep doing front squats I think, its especially handy for me since i am still without a squat rack!

Quote:

Originally Posted by JailHouse

really nice variety with adding the over head squats.

Cheers, yeh I felt like mixing things up a bit, I love doing overheads there a realy challenge, if i manage 3 sets without falling forward and dropping a barbell on my head then ive succeded

StanUk · 03-18-2008, 05:23 PM

Tue: 18/03

Push

Incline Bench
Warmup: 12 x 110lbs

12 x 132lbs
12 x 132lbs
12 x 132lbs

Close Grip bench

12 x 110lbs
12 x 110lbs
12 x 110lbs

DB Military press

12 x 22lb DB's
12 x 22lb DB's
12 x 22lb DB's

Weighted push ups

11 x 22lbs
7 x 22lbs

Ok well today sucked, I was all hyped up for a good workout but I knew straight away my left shoulder was gonna give me some grief, so I decided to drop the weight and go for high reps. I guess it wasnt that bad but didnt push myself as much as I would have liked in fear of hurting my shoulder! Weighted pushups werent really happening for me today either, oh well!

JailHouse · 03-18-2008, 06:03 PM

Work out look good to me. Those high reps can be taxing as hell.

JailHouse · 03-18-2008, 06:04 PM

Quote:

Originally Posted by StanUk

Cheers, yeh I felt like mixing things up a bit, I love doing overheads there a realy challenge, if i manage 3 sets without falling forward and dropping a barbell on my head then ive succeded

I can hardly OH squat the bar alone with out losing it lol.

StanUk · 03-19-2008, 02:50 AM

Quote:

Originally Posted by JailHouse

Work out look good to me. Those high reps can be taxing as hell.

Thanks man, yeh I much prefer low reps and training more for strength, but I know I need to keep doing high reps aswell for the sake of conditioning, thats the good thing about power/rep range/shock i guess.

Haha yeh, I was like that for weeks, its just about balance and stability I guess, I dont know which is worse though, falling forwards or falling backwards

**Gazhole** · 03-19-2008, 07:09 AM

Looks like a damn fine workout to me, dude. Those pushups are impressive as hell

Hows life?

StanUk · 03-19-2008, 08:55 AM

Thanks for stopping by Gaz! Cheers, I was going for 2 x 12 but i was kinda demotivated by the time i got to them!

Lifes pretty good thanks, trying to find a place to live but not earning enough for a mortgage, it seems at the moment you need to be on at least 35k a year to be able to afford a mortage + bills, so im gonna be stuck with renting! bit of a bummer really especially since renting costs at the moment seem to be sky high aswell

But apart from that all is well

Hows things with you pal?

nadirmg · 03-19-2008, 09:11 AM

i'll bet those close grip benches wiped your tri's energy out. those always take it out of me.

nice w/o stan! you'll get those weighted pushups next time!

the other half · 03-19-2008, 11:04 AM

so who puts the weight on your back, or do you put it into a backpack?

nice looking workout.

and as for falling back or forward, ill take the forward, at least you can throw the weights away from you, and use your arms to break the fall. i would hope thats how it would work.

StanUk · 03-21-2008, 05:04 AM

Quote:

Originally Posted by nadirmg

i'll bet those close grip benches wiped your tri's energy out. those always take it out of me.

nice w/o stan! you'll get those weighted pushups next time!

Cheers Nad! Yeh close gripe bench always kills my tri's.

Quote:

Originally Posted by the other half

so who puts the weight on your back, or do you put it into a backpack?

nice looking workout.

and as for falling back or forward, ill take the forward, at least you can throw the weights away from you, and use your arms to break the fall. i would hope thats how it would work.

Thanks man, actually at the moment I balance a 22lb Weight on my back, and it actually works suprisingly well! I think if i wanna start adding more i will have to use a backpack!

Hehe yeh, falling forwards is far safer, just gotta make sure you can ditch the weight in time!

Working Pull today so gonna update later!

goob · 03-21-2008, 07:15 AM

Quote:

Originally Posted by StanUk

Thanks man, actually at the moment I balance a 22lb Weight on my back, and it actually works suprisingly well! I think if i wanna start adding more i will have to use a backpack!

Hehe yeh, falling forwards is far safer, just gotta make sure you can ditch the weight in time!

Working Pull today so gonna update later!

Thats how I do them too, it's hard to shift a plate on your back without a spotter, but it can be done.

Workouts looking good as always.

StanUk · 03-22-2008, 10:03 AM

Quote:

Originally Posted by goob

Thats how I do them too, it's hard to shift a plate on your back without a spotter, but it can be done.

Workouts looking good as always.

Thanks goob, Yeh, to be honest im used to working out without a spotter so i always have to improvise!

Ok so.. yesterday:

Fri: 21/03

Shock: Pull

Supersetted Pull ups/chins ups

Pull ups

8 x bodyweight
6 x bodyweight
5 x bodyweight

Chinups

5 x bodyweight
4 x bodyweight
4 x bodyweight

Deadlifts Sumo

10 x 154lbs
10 x 198lbs
10 x 220lbs

Barbell Rows

10 x 110lbs
10 x 110lbs

Ok well today was a bit crazy, I worked out with a freind today who has never really worked out before so things were slow while i taught him some lifts. I was concentrating more on his workout than mine really so after barbell rows I decided to call it a day. I was happy with my last set of deadlifts though!

nadirmg · 03-22-2008, 01:48 PM

03-13-2008, 07:51 PM	#91
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 927 Photos: 7	stan the man. i concur with goob. very nice dead lifting i need to start upping the weight on mine
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

03-13-2008, 11:16 PM	#92
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,436 Photos: 3	I like the way you organize your work outs, vary nice! Keep it up Stan!
	Jailhouse Journal Jailhouse Fitday Journal

03-16-2008, 10:54 AM	#95
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Fri: Legs Front Squats Warmup: 10 x 66lbs 10 x 88lbs 10 x 110lbs 10 x 132lbs Overhead Squats 10 x 66lbs 10 x 77lbs 10 x 88lbs Back Squats 10 x 143lbs 10 x 154lbs 10 x 160lbs Calf raises 35 x 160lbs 35 x 160lbs Single Leg DB squats 10 x 27lb DB's 10 x 27lb DB's Quite happy with today, never properly done front squats before so thought i would get into them, the last set was a little bit tricky on my shoulder but i managed ok, overheads were rather tricky, fell forward abit on my last set of those! The rest of it went ok, had the day off work today so made sure i made the most of it it
	My Journal! Get paid to search

03-16-2008, 10:56 AM	#96
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Sun: 16/03 Well i was meant to be doing push today but: 1. i slept like shite last nite and am very tired 2. my shoulder are aching/hurting from overhead and front squats on friday, so ive decided its probably best that i give it a miss, especially since im boxing tomorow. Bit gutted but nevermind!
	My Journal! Get paid to search

03-17-2008, 02:37 PM	#98
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Hehe yeh, calf raises are real good, the last 5 or so really hurt! Yeh the single leggers are with my other leg resting on the bed behind me, ive not ever seen anyone do them with just balancing the other leg, although that would be impressive! I highly recomend front squats, I really enjoyed doing them, they are taxing on the shoulders though, took mine all weekend to recover and they are still a bit funky now!
	My Journal! Get paid to search

03-13-2008, 11:28 PM	#93
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Nice work on the shoulder press. Shoulders are my weak point.

03-17-2008, 06:58 PM	#99
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	front squats are the bomb. you can get a lot better rom. but, ya the shoulders start to burn, and my biceps start to cramp on my heavy sets. way to listen to your body. good move.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-18-2008, 05:23 PM	#102
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Tue: 18/03 Push Incline Bench Warmup: 12 x 110lbs 12 x 132lbs 12 x 132lbs 12 x 132lbs Close Grip bench 12 x 110lbs 12 x 110lbs 12 x 110lbs DB Military press 12 x 22lb DB's 12 x 22lb DB's 12 x 22lb DB's Weighted push ups 11 x 22lbs 7 x 22lbs Ok well today sucked, I was all hyped up for a good workout but I knew straight away my left shoulder was gonna give me some grief, so I decided to drop the weight and go for high reps. I guess it wasnt that bad but didnt push myself as much as I would have liked in fear of hurting my shoulder! Weighted pushups werent really happening for me today either, oh well!
	My Journal! Get paid to search

03-18-2008, 06:03 PM	#103
JailHouse I Drink 24 Packs!!! Join Date: Dec 2006 Location: On IM Posts: 1,436 Photos: 3	Work out look good to me. Those high reps can be taxing as hell.
	Jailhouse Journal Jailhouse Fitday Journal

03-19-2008, 08:55 AM	#107
StanUk Light weight! Join Date: Jun 2006 Location: In a galaxy far far away Posts: 679 Photos: 1	Thanks for stopping by Gaz! Cheers, I was going for 2 x 12 but i was kinda demotivated by the time i got to them! Lifes pretty good thanks, trying to find a place to live but not earning enough for a mortgage, it seems at the moment you need to be on at least 35k a year to be able to afford a mortage + bills, so im gonna be stuck with renting! bit of a bummer really especially since renting costs at the moment seem to be sky high aswell But apart from that all is well Hows things with you pal?
	My Journal! Get paid to search

03-19-2008, 09:11 AM	#108
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 927 Photos: 7	i'll bet those close grip benches wiped your tri's energy out. those always take it out of me. nice w/o stan! you'll get those weighted pushups next time!
	w/o log 5'5" - currently bulking - 145lb on 5/16 weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

03-19-2008, 11:04 AM	#109
the other half loyal fan since 1972 Join Date: Jul 2007 Location: northwest Posts: 1,357 Photos: 5	so who puts the weight on your back, or do you put it into a backpack? nice looking workout. and as for falling back or forward, ill take the forward, at least you can throw the weights away from you, and use your arms to break the fall. i would hope thats how it would work.
	"katt's spotter" " its not how much u can benchpress. its how much other people think u can." bob chicherillo

03-22-2008, 01:48 PM	#113
nadirmg hardr bettr fastr strongr Elite Member Join Date: Sep 2007 Location: Texas Posts: 927 Photos: 7