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Don't call it a comeback...

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suprfast said:
got some energy today so i thought i would work the favorite muscles again
(snip)

30 minutes on the treadmill at 6mph for 3 miles

216.5 lbs and dropping
Click to expand...

Weight dropping and still super strong. Good stuff! :thumbs:
 
Dumbbell flat bench
5 x 75
5 x 85
5 x 95
5 x 100
4 x 110

Dumbbell incline bench
8 x 65
8 x 75
6 x 85

Dumbbell incline flys
10 x 30
10 x 35
10 x 40

Woot 1000th post
 
I took a week off for the hell of it(school and mid terms) and WOW. It must have been the best damn week off ever. I ate a lot that I should not have, but I can make that back up.

Good news, POWER IS WAY THE FUCK UP. Who knew taking a week off and resting, then hitting it hard is a good thing(so i have read).

Dumbbell flat bench
7 x 65(warm ups)
5 x 85
5 x 90
5 x 95
5 x 100
5 x 110(number 5 damn near killed me but I got it up. I stalled probably close to three seconds before I was finally able to make the push)
1 x 120(thinking I was big shit on the last set i thought WTF, lets do the 120's. I hit it once then gravity took its toll). My new one rep max if you will.

dumbbell incline bench
8 x 65
8 x 70
7 x 75(i sensed fatigue setting it)

incline flys
10 x 35
10 x 40
10 x 45

Now for the fun stuff

Rack Pulls(as always bare handed lots of chalk, not gloves, straps, hooks, pussies allowed.)
5 x 315
5 x 365
5 x 405
5 x 455

seated rows
8 x 200
8 x 220
6 x 250

standing calf raises
10 x 110
10 x 110
 
seated alternating bicep curls
5 x 40(warm up)
5 x 45
5 x 50
5 x 55
5 x 60
3 x 65

Standing hammer curls
8 x 50
8 x 55
8 x 60

squats
7 x 225
5 x 275
5 x 315
1 x 365

barbell lunges
8 x 135
8 x 155
8 x 185
 
Shit has been feeling good. I am still on a cut, but I have increased my calories to make the cut slower. I am not in a hurry to get to 195-205 feeling as good as I feel. My jeans are still feeling loose so the weight I am losing might be good for nothing fat. Picked up a few pounds after having fun for a week of eating.

Current weight 217 this morning, but down from 225(again), up from 213 which I think was a good amount of water weight.

hang cleans w/ press
115 x 5
135 x 5
155 x 5
175 x 5
185 x 2

arnold press
45 x 8
55 x 8
65 x 8

dumbbell shrugs
120 x 10
85 x 10

weighted chins(bw 217)
5 x bw
5 x bw
5 x bw
5 x bw +10
3 x bw +25

bent bar pullovers(will never do these again, i hate the bent bar)
75 x 8
85 x 8
 
weighted dips(bw is about 215)
5 x bw
5 x bw
5 x bw +45
5 x bw +90
5 x bw+45

single arm tricep pull downs
8 x 30
8 x 40
8 x 50

deadlifts(reseting to floor each rep)
5 x 225(warm up)
5 x 315
5 x 365
5 x 405(last two were heavvvvvy)
5 x 315
 
suprfast said:
weighted dips(bw is about 215)
5 x bw
5 x bw
5 x bw +45
5 x bw +90
5 x bw+45

single arm tricep pull downs
8 x 30
8 x 40
8 x 50

deadlifts(reseting to floor each rep)
5 x 225(warm up)
5 x 315
5 x 365
5 x 405(last two were heavvvvvy)
5 x 315
Click to expand...

psst....wanna know why? Because you fuckin pulled 405 for reps! Not many people can do that, congrats on reaching reserved territory
 
Thanks stewart. This is only the second time I have done deads in about 7-8 months(last time was last week). Something hit me and said, "SELF, you will see results if you stop skipping workouts." Wow, was I right about that. My legs are blown for the day. Going to try flat bench barbell in a few weeks. Been playing with dumbbells and enjoying it.

I did come up with a new goal.
3/4/5
3 plates for bench (315)
4 plates for squats (405)
5 plates for deadlifts (495)
 
Flat bench barbell
10 x 135 warm up
5 x 225
5 x 235(I really was not digging barbell after doing dumbbell for the last month, went back to dumbbell)
Flat bench dumbbell
5 x 95
5 x 100
5 x 110
2 x 120

incline dumbbell
8 x 70
8 x 75
8 x 85

incline flys
10 x 35
10 x 40

rack pulls(yea boyyyyy, light weight)
5 x 315
5 x 365
5 x 405
5 x 455
3 x 495(personal best for 1 rep and definately for three rep). I felt my upper back rounding just a tad, not sure what do to here. Again, no straps, all chalk.

seated rows
8 x 235
8 x 245
 
You are a strong dude. How long have you been training?

Your upper back doesn't have to stay neutral. In fact a lot of lifters advocate upper back rounding.
 
gtbmed said:
You are a strong dude. How long have you been training?

Your upper back doesn't have to stay neutral. In fact a lot of lifters advocate upper back rounding.
Click to expand...

Been off and on seriously for about three years but working out "normal" for about 10 years. It is hard to make a serious claim when I am off and on though.

Seems like I fall under the weight lifting myths. I try to make sure form is top notch, and I know its hard when lifting max weights, but I still try the best. I have posted videos on the past on techniques and work from them to improve what I am doing.

I appreciate you checking out the thread. It has been getting lonely in here.
 
Probably had the worst workout in ages. Short, pointless, and just exhausted from yesterday's rack pull still.

squats
10 x 135(warm up)
5 x 225
5 x 275
5 x 295
5 x 315
2 x 335(my body shut down and I knew legs were done even though I didn't even get a chance to get started).

dumbbell bicep curls
5 x 45
5 x 50
5 x 55
5 x 60

At this point I opted that I take the rest of the day off. I guess this is one of the times when the body says, "if you keep working out, something is about to get injured."
 
suprfast said:
Been off and on seriously for about three years but working out "normal" for about 10 years. It is hard to make a serious claim when I am off and on though.

Seems like I fall under the weight lifting myths. I try to make sure form is top notch, and I know its hard when lifting max weights, but I still try the best. I have posted videos on the past on techniques and work from them to improve what I am doing.

I appreciate you checking out the thread. It has been getting lonely in here.
Click to expand...

Form is great and lifting weights properly is essential, but at some point you're going to have to lift a heavy weight and nothing is going to be ideal when you're lifting at or near maximum loads.

To me you have to get past the idea that every rep needs to be absolutely perfect. There's only one way to build confidence under the bar at a max weight and that's to lift at that max weight. You can do endless sets with lighter weights and think that you're nailing your form, but when you add weight to the bar your lift isn't going to look anything like what it did in training. I've seen so many guys who worry about this and do lots of repetitions of an exercise at a lighter weight - their form usually goes to hell once they add weight to the bar.

There was an extremely successful Bulgarian weightlifting coach named Abadjiev who had his lifters doing max singles in every workout. He figured these same things out and his lifters won tons of medals. The more they lifted at or near max weights, the better their technique became.

Your journal is great. I like reading the journals with strength training goals and methods. Bodybuilding training really isn't my thing.
 
Thanks a lot for the information. I really appreciate feedback and use it to my advantage.

I try to star away fom one rep lifts because of the risk of injury involved. I guess that is the body building side of me(if there is such a think for my pudgey ass). My goal is to find a middle ground from power lifting and body building. I do not want 8% bf but at the same time I don't care to much how strong i am if I am 300 lbs.


Update.
218 lbs and short term goal of 210 cut.
 
I think I brought it back from yesterday's horrible workout

hang cleans w/ press
135 x 5
145 x 5
155 x 5
165 x 5
175 x 4

standing single arm overhead press(using the legs for the push, whatever the hell this workout is called)
8 x 50
8 x 60
8 x 70

dumbbell shrugs(I must admit this is the first time I ever used straps, and I feel dirty)
10 x 120
12 x 120
12 x 120

weighted chins
5 x bw(217)
5 x bw
5 x bw +10
5 x bw +10
5 x bw

dumbbell front shoulder raises
8 x 20
8 x 25
8 x 30

I actually stretched after todays workout
 
quick workout

dumbbell flat bench
5 x 55 warm up
5 x 75
5 x 85
5 x 95
5 x 100
4 x 110

dumbbell incline bench
8 x 55
8 x 60
8 x 65

dumbbell incline flys
8 x 30
8 x 35

seated rows
8 x 170
8 x 190
 
Cutting cutting cutting. I hate this.

Took some advice from GTBMED and going to give it a shot. Lowering volume, but attempting to keep the weights heavy as possible

dumbbell flat bench
65's x 8 warm up
85 x 5
85 x 5
100 x 5
100 x 5

low incline dumbbell bench
65 x 5
70 x 5
75 x 5
80 x 5
85 x 5

incline dumbbell flys
35 x 8
40 x 8
45 x 8

Current body weight is 213. Looking for 205(by december) then to 195(by february)
 
Squats
225 x 5
245 x 5
275 x 5
295 x 5
315 x 5
Most powerful I have felt on squats in a long time

Barbell walking lunges
135 x 5(each leg)
155 x 5
185 x 5
205 x 5

dumbbell curls
5 x 45
5 x 50
5 x 55

apparently day care closed early today for the holiday. Wish they would have told me.

However today felt like an ASS workout. Lunges for the win. Going to go home and watch some gay porn and make it a full ass workout i guess.
 
dumbbell flat bench
65 x 10(warm up)
90 x 7
95 x 7
100 x 5
110 x 5

incline dumbbell bench
60 x 8
75 x 8
90 x 8(new PB)

incline dumbbell flys
40 x 8
45 x 8
50 x 8(new PB)

Rack pulls
315 x 5(I cant believe how light this feels now)
365 x 5
405 x 5
455 x 5
495 x 2(I have a video, thought I do okay on form. will post it after class)

Tbar rows
+90 x 12
+180 x 10
+ 225 x 12
 
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Ill have the video of the rack pulls later. Snapped this at the gym.
IMAG0053.jpg
 
I am going to increase reps. Not sure why yet, but it sounded like a good idea when i was talking to myself.

flat dumbbell press
8 x 55(warm ups)
8 x 80
8 x 90
8 x 100

incline dumbbell press
8 x 60(warm up)
8 x 70
8 x 80
8 x 90

incline dumbbell flys
8 x 40
8 x 45
8 x 55
 
squats
12 x 135(warm up)
8 x 225
8 x 275
8 x 295

walking barbell lunges
8 x 135
8 x 155
8 x 185

seated alternating bicep curls
8 x 40
8 x 45
8 x 50

standing hammer curls
8 x 40
8 x 45
8 x 50
 
WTF. Back to square zero.

Moved for college, no gym in sight that I could use during my off class hours.

Been running so all my strength gains are most likely gone. Good news is, endurance is up like a mofo. Trying to get back into my running shape from highschool.

Running the Bay to Breakers this year and will be shooting for a sub 1hr.

Confiscated my powerblocks from my brother in law since he stopped working out so I will have 90lbs of dumbbells to try to pick any gains back up.

Hope to start logging again, but don't think I am going to drop my running at all. Might make lifting secondary to this. Steady 210 lbs since I started running. A lot easier to maintain for myself with the increased cardio(although I am sure its lost muscle mass).

Kris
 
Ran 5 miles today in 44:34. Bay 2 breakers training. will start with weight lifting again tomorrow. all I have is Dumbbells though.
 
5 miles on the nose in 43:57 according to runkeeper app on the droid.
Feel free to join my running community krislewis76's Profile | RunKeeper

I actually made it to a gym today. We have a new recreation center on campus of the university so I thought I would give it a try. Looks like everything I could ever need, minus the douchebags standing around trying to impress the girls. Isnt that what parties are for, get the fuck out of my gym.
Then the two ass hats that werent lifting but asking what each other TOOK. WTF. I take this stuff called JACKED OFF. Supposed to be you huge...like Ron fucken Jeremy. Go tug each other in the locker room.


Anyhow to the real shit and it was PATHETIC. I havent touched a weight in over a month, if not closer to a month and a half.

Flat bench dumbbells
50x8
65x8
85x7
100x2

Incline bench dumbbells
50 x 8
60 x 8
70 x 7

incline flys
20 x 10
30 x 10

Squat(now this was WEAK, and i felt every bit of it)
135 x 8
225 x 5


Called it a day. Ill try to get into the gym more to work my strength back up.

Kris
 
Monday I got some more miles in. Feeling really strong through 3-4 miles now and slow down slightly for the last two.

5 miles @ 42:42

Puts it at just above 8:20 per mile. Real world running too, none of the fake treadmill shit.

Hope to get 5-7 miles in tomorrow and then some weights. Will post tomorrow results

kris
 
I was all over the place today on my workout, on purpose, just trying to hit random muscles since I wont be able to hit the gym again until WED.
All in all I am happy with what I have kept after not seeing a single weight in almost two months(minus this last week)

Deadlifts
135 x 10
225 x 8
315 x 5
365 x 3(decided this was good enough, or else I would regret it tomorrow)

did some meaningless overhead presses, dumbbell curls, and seated rows, then shot some hoops for about 75 minutes.

Happy my strength is just right around the corner from being back to the norm.
 
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