Isometric work is great. I should make Mike do more of it. Hell, I should do more of it myself. Great work Griff.
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jGRIFF's Journal: Get After It
- Thread starter GRIFF
- Start date
Thanks buddy, I agree, its helped my bench a lot, every once in awhile you just need a little somethin different to get through the humps.
June 22nd, 2004
Flat Bench:
135 x 10
185 x 4
245 x 4 (3, 1 Comp Rep) this flew up like nothing, felt great
255 x 4 (3, 1 Comp Rep) the paused rep here actual felt pretty hard, rough set.
275 x 2! PR Faught the second rep for what seemed like forever, but it kept movin and I got it
280 x 1 (1 Comp Rep) This was great! Went up very easy for a paused rep, I was very pleased to hit this on my 4th set. I really think I have 295 in me for a normal rep, maybe even (dare I say) 300......
Close Grip Bench:
225 x 6
225 x 6 2nd set of 6 here KILLED my triceps, really faught this one out.
205 x 8
Later Raises:
30 x 12
30 x 12
30 x 12
Smith Machine Shrugs:
225 x 12
225 x 12
225 x 12
Overall good workout today, quick and effect. The laterals really hit my shoulders hard. The v-12 has been giving me UNREAL pumps lately, my arms feel like they are going to burst, painful at times.
P.S. Just got back from Montreal with 7 of my buddies, had an UNREAL weekend there, totally love that place. Let me just say that I love strippers, and for some reason they love me...haha man what a weekend.
June 22nd, 2004
Flat Bench:
135 x 10
185 x 4
245 x 4 (3, 1 Comp Rep) this flew up like nothing, felt great
255 x 4 (3, 1 Comp Rep) the paused rep here actual felt pretty hard, rough set.
275 x 2! PR Faught the second rep for what seemed like forever, but it kept movin and I got it
280 x 1 (1 Comp Rep) This was great! Went up very easy for a paused rep, I was very pleased to hit this on my 4th set. I really think I have 295 in me for a normal rep, maybe even (dare I say) 300......
Close Grip Bench:
225 x 6
225 x 6 2nd set of 6 here KILLED my triceps, really faught this one out.
205 x 8
Later Raises:
30 x 12
30 x 12
30 x 12
Smith Machine Shrugs:
225 x 12
225 x 12
225 x 12
Overall good workout today, quick and effect. The laterals really hit my shoulders hard. The v-12 has been giving me UNREAL pumps lately, my arms feel like they are going to burst, painful at times.
P.S. Just got back from Montreal with 7 of my buddies, had an UNREAL weekend there, totally love that place. Let me just say that I love strippers, and for some reason they love me...haha man what a weekend.
Friggin' AWESOME work man! 
I keep seeing PR's in your journal in bench everytime I friggin' look. That's the kind of stuff that I wanna' see man, keep it up. How much are you weighing these days big boy?
I keep seeing PR's in your journal in bench everytime I friggin' look. That's the kind of stuff that I wanna' see man, keep it up. How much are you weighing these days big boy?
Thanks bro, ya, the bench is really taking off lately, my triceps really seem to be a lot stronger, those paused reps have been like magic for me. I'm weighin, 245 right now, chest is upto 45" and my waist is the same if not slightly smaller then when I was at 240, so I'm pleased with that. I'm cutting again, and trying to focus on that as well as with my strength, which is a pain, but oh well, everything has been going well so far.
June 23rd, 2004
Squat:
135 x 10
225 x 5
315 x 2
275 x 4
Absolutely horrible sets here, no strength at all, felt like absolute ****. Was so discouraged I decided to scrap the leg day and do arms
Superset: Close Grip EZ Curl to Skull Crusher:
70 x 12, 12
70 x 12, 12
70 x 12, 12
Superset: Kickbacks to Seated DB Curl:
25 x 12, 12
25 x 12, 12
25 x 12, 12
Very controlled reps here, tight squeeze, pumps were amazing, veins were poppin', pain in my hands from all the blood though, forearms and biceps hurt too. I'm seriously thinking about stopping the v-12 for a bit, and see how it feels without it, because honestly the pumps are starting to hurt and become a nuisance.
Superset: Cable Extensions w/ Rope to Hammer Curls w/ Rope:
140 x 12, 80 x 12
140 x 12, 80 x 12
140 x 12, 80 x 12
Overall, horrible workout, who scraps legs like that? One of the worst days I've had in awhile, not sure if its the no carbs with the cutting Im doing, or the EC, or what, but right now I feel absolutely dead, like I cant move and could just fall asleep. GRRRRR
Squat:
135 x 10
225 x 5
315 x 2
275 x 4
Absolutely horrible sets here, no strength at all, felt like absolute ****. Was so discouraged I decided to scrap the leg day and do arms
Superset: Close Grip EZ Curl to Skull Crusher:
70 x 12, 12
70 x 12, 12
70 x 12, 12
Superset: Kickbacks to Seated DB Curl:
25 x 12, 12
25 x 12, 12
25 x 12, 12
Very controlled reps here, tight squeeze, pumps were amazing, veins were poppin', pain in my hands from all the blood though, forearms and biceps hurt too. I'm seriously thinking about stopping the v-12 for a bit, and see how it feels without it, because honestly the pumps are starting to hurt and become a nuisance.
Superset: Cable Extensions w/ Rope to Hammer Curls w/ Rope:
140 x 12, 80 x 12
140 x 12, 80 x 12
140 x 12, 80 x 12
Overall, horrible workout, who scraps legs like that? One of the worst days I've had in awhile, not sure if its the no carbs with the cutting Im doing, or the EC, or what, but right now I feel absolutely dead, like I cant move and could just fall asleep. GRRRRR
Progress slower. Everyone is in such a hurry to get to the big weights. You were making 90lb jumps between sets. That's going to overwhelm your CNS real quick. If you're going for raw strength, you need to do less reps, more sets and progress slower.
Don't look at this is as a bad workout, look at it as a learning opportunity. Take from this workout the knowledge of what not to do before the gym and at the gym. And don't be so hard on yourself. Nobody goes to the gym and feels great every time.
Don't look at this is as a bad workout, look at it as a learning opportunity. Take from this workout the knowledge of what not to do before the gym and at the gym. And don't be so hard on yourself. Nobody goes to the gym and feels great every time.
Thanks SF, I'll keep that in mind next time, I definitely gotta do somethin a little different on my next leg day.
July 1st, 2004
Flat Bench:
135 x 8
185 x 4
245 x 4 (3, 1 CR)
255 x 4 (3, 1 CR)
265 x 4
Good sets here, felt VERY strong after a week off. My strength has not been effected at all by this little break, in fact its probably a good thing I took a little time off. Didnt have a spotter, so I didnt want to go any heavier today.
Incline DB Press:
65 x 10
75 x 10
85 x 8
Vertical Bench Machine:
185 x 8
185 x 8
185 x 8
For some reason this machine absolutely torches my triceps, really good controlled negatives here.l
V-Bar Cable Extensions:
200 x 10
200 x 10
200 x 10
Overall, very pleased with the quick workout I got today. Its good to be back at it again. I was so busy this week workin overtime plus the fact that my friend just turned 21. Really lookin forward to a deadlift session tomorrow, Ive been workin on my grip strength like a mad man, (got some of those gripper things 2 weeks ago) so I'm really hopin that it'll pay off.
July 1st, 2004
Flat Bench:
135 x 8
185 x 4
245 x 4 (3, 1 CR)
255 x 4 (3, 1 CR)
265 x 4
Good sets here, felt VERY strong after a week off. My strength has not been effected at all by this little break, in fact its probably a good thing I took a little time off. Didnt have a spotter, so I didnt want to go any heavier today.
Incline DB Press:
65 x 10
75 x 10
85 x 8
Vertical Bench Machine:
185 x 8
185 x 8
185 x 8
For some reason this machine absolutely torches my triceps, really good controlled negatives here.l
V-Bar Cable Extensions:
200 x 10
200 x 10
200 x 10
Overall, very pleased with the quick workout I got today. Its good to be back at it again. I was so busy this week workin overtime plus the fact that my friend just turned 21. Really lookin forward to a deadlift session tomorrow, Ive been workin on my grip strength like a mad man, (got some of those gripper things 2 weeks ago) so I'm really hopin that it'll pay off.
July 6th, 2004:
Just got back from an amazing weekend up at my buddies camp. Drank a lot of beer, got to chill with some cool girls and eat lots of burgers and stuff. But now thats over....Time to get serious again, I'm makin sure my diet is dead on for the next few weeks. I wont be boozin NEARLY as much as I have been, its time to reach some new goals.
Right now my new goals are to Deadlift 500, Bench 315, and get my weight down to about 230-235, this could be a difficult task, but I'm willing to put my neck out there and hopefully reach this all in the near future.
Flat Bench: Reverse Pyramid:
135 x 8
205 x 3
295 x 1! PR: It absolutely flew up off my chest, NO problem what so ever
300 x MISS : SO SO close here, went about half way, faught it for 3-5 seconds but didnt have enough, I know for sure I have it in me, so I'm not disappointed.
245 x 4 (4 paused reps)
245 x 4 (4 paused reps)
Paused reps felt awesome! The last rep on the 2nd set of them was tough, went up slow, but I got it. My bench has absolutely exploded recently. I think my form is really the reason here, that and the close grip stuff I've been doing. I've been turning my hands back so that my palms are parallel to the floor, and it seems to make all the difference in the world, I've also been pushing the weight towards my face as it gets towards the top.
Incline BB Press:
185 x 5
135 x 10
135 x 10
These sets were just humorous, I stood there, in shock, wondering why my strength sucked so much, then I realized that the bench was at about 55 degrees! My front delts were on fire along with my triceps, that bench SUCKS! I guess it was nice for a change, but its non adjustable, and I dont think I'll be doing it again anytime soon.
Lifefitness Pectoral Fly to Rear Delt Superset:
150 x 10, 120 x 10
150 x 10, 120 x 10
150 x 10, 120 x 10
These felt great, kept my fingers out, and just used my palms, really hit my chest hard, was the first time I've done the rear delts on this machine, and MAN does it really hit them hard, it was exactly what I needed, I'm gonna add this to my workout.
Skull Crushers:
80 x 10
80 x 9.5
80 x 6
Triceps were totally wasted at this point.
Overall I'm pleased with my workout, great bench session, no complaints there, the incline was probably a waste although it really hit my shoulders hard. Definitely liked the feeling in my triceps after the workout was over.
Just got back from an amazing weekend up at my buddies camp. Drank a lot of beer, got to chill with some cool girls and eat lots of burgers and stuff. But now thats over....Time to get serious again, I'm makin sure my diet is dead on for the next few weeks. I wont be boozin NEARLY as much as I have been, its time to reach some new goals.
Right now my new goals are to Deadlift 500, Bench 315, and get my weight down to about 230-235, this could be a difficult task, but I'm willing to put my neck out there and hopefully reach this all in the near future.
Flat Bench: Reverse Pyramid:
135 x 8
205 x 3
295 x 1! PR: It absolutely flew up off my chest, NO problem what so ever
300 x MISS : SO SO close here, went about half way, faught it for 3-5 seconds but didnt have enough, I know for sure I have it in me, so I'm not disappointed.
245 x 4 (4 paused reps)
245 x 4 (4 paused reps)
Paused reps felt awesome! The last rep on the 2nd set of them was tough, went up slow, but I got it. My bench has absolutely exploded recently. I think my form is really the reason here, that and the close grip stuff I've been doing. I've been turning my hands back so that my palms are parallel to the floor, and it seems to make all the difference in the world, I've also been pushing the weight towards my face as it gets towards the top.
Incline BB Press:
185 x 5
135 x 10
135 x 10
These sets were just humorous, I stood there, in shock, wondering why my strength sucked so much, then I realized that the bench was at about 55 degrees! My front delts were on fire along with my triceps, that bench SUCKS! I guess it was nice for a change, but its non adjustable, and I dont think I'll be doing it again anytime soon.
Lifefitness Pectoral Fly to Rear Delt Superset:
150 x 10, 120 x 10
150 x 10, 120 x 10
150 x 10, 120 x 10
These felt great, kept my fingers out, and just used my palms, really hit my chest hard, was the first time I've done the rear delts on this machine, and MAN does it really hit them hard, it was exactly what I needed, I'm gonna add this to my workout.
Skull Crushers:
80 x 10
80 x 9.5
80 x 6
Triceps were totally wasted at this point.
Overall I'm pleased with my workout, great bench session, no complaints there, the incline was probably a waste although it really hit my shoulders hard. Definitely liked the feeling in my triceps after the workout was over.
thanks for the input.
Thanks Mike, and seriously, no more slackin...KEEP ON ME!
July 7th, 2004
Deadlift:
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
435 x 1
455 x MISS
Damnit...First dead session in almost 3 weeks I'm sad to say Not really a bad workout, but I didnt like the fact that I couldnt lockout 455, my grip strength was GREAT definitely improved a lot, I had a rock solid hold on 455, but my form wasnt as good, and I just didnt feel as good as I did before. But I'll just drop the weight off and do some more working sets next time, and I'm sure that I'll be back up there in NO time at all.
Hammer Strength Lat Pull:
180 x 10
180 x 10
180 x 8
Standing DB Curls:
50 x 6
50 x 6
50 x 6
Straight Bar Curls:
105 x 5
21's:
65 x 21
Overall not a bad workout, lats were hit pretty well, and my biceps were toasted after the 21's, I've never tried it with anything more than the bar, so this was a test. I'll definitely be putting on a little more volume on my back days to get back up to what I was doing before, but not too bad considering the time off.
July 7th, 2004
Deadlift:
135 x 5
225 x 3
315 x 2
365 x 1
405 x 1
435 x 1
455 x MISS
Damnit...First dead session in almost 3 weeks I'm sad to say
Not really a bad workout, but I didnt like the fact that I couldnt lockout 455, my grip strength was GREAT definitely improved a lot, I had a rock solid hold on 455, but my form wasnt as good, and I just didnt feel as good as I did before. But I'll just drop the weight off and do some more working sets next time, and I'm sure that I'll be back up there in NO time at all. Hammer Strength Lat Pull:
180 x 10
180 x 10
180 x 8
Standing DB Curls:
50 x 6
50 x 6
50 x 6
Straight Bar Curls:
105 x 5
21's:
65 x 21
Overall not a bad workout, lats were hit pretty well, and my biceps were toasted after the 21's, I've never tried it with anything more than the bar, so this was a test. I'll definitely be putting on a little more volume on my back days to get back up to what I was doing before, but not too bad considering the time off.
Saturday Fever said:
P-funk said:
July 12th, 2004
Flat Bench:
135 x 8
205 x 3
300 x 1! PR
285 x 2! PR
275 x 2.5
255 x 5.5
Huge PR today, I'm SOOO Excited, 300 baby!
Close Grip Bench:
225 x 5 Paused Reps
225 x 4 Paused Reps
225 x 5 Paused Reps
Incline DB:
75 x 10
75 x 10
75 x 10
V-Bar Cable Tricep Extensions:
180 x 12
200 x 10
250 x 3.5
Overall GREAT workout today, 300 went up like a shot, honestly I think I have 310 in me, I was SHOCKED at how easy it felt, form was perfect. Really lookin forward to my pull day tomorrow, should be a good one.
Flat Bench:
135 x 8
205 x 3
300 x 1! PR
285 x 2! PR
275 x 2.5
255 x 5.5
Huge PR today, I'm SOOO Excited, 300 baby!
Close Grip Bench:
225 x 5 Paused Reps
225 x 4 Paused Reps
225 x 5 Paused Reps
Incline DB:
75 x 10
75 x 10
75 x 10
V-Bar Cable Tricep Extensions:
180 x 12
200 x 10
250 x 3.5
Overall GREAT workout today, 300 went up like a shot, honestly I think I have 310 in me, I was SHOCKED at how easy it felt, form was perfect. Really lookin forward to my pull day tomorrow, should be a good one.
Thanks Mike, its the best feeling in the world. I cant wait to get 3 plates on there. 
July 13th, 2004
Deadlift:
135 x 5
225 x 3
315 x 3
345 x 3
375 x 3
405 x 2
405 x 2
Good sets on deads here, felt much stronger this session than my last one, I'll be back in no time.
T-Bar Corner Rows:
1 plates x 10
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 8
Really killed my upper middle back on this one, hit my lats hard too, great sets here, 225 x 8 was killer.
Hammer Strength Lat Pull: (Plate Loaded)
180 x 10
180 x 10
180 x 10
Good back workout today, quick and efficient. Decided to hold off on biceps tomorrow. I'm going to be doing an arm day today, biceps and triceps, looking to do some direct work there for once. Should be good for a change.
HIIT SWIMMING:
2 laps x 5
Tread water for 5 minutes
July 13th, 2004
Deadlift:
135 x 5
225 x 3
315 x 3
345 x 3
375 x 3
405 x 2
405 x 2
Good sets on deads here, felt much stronger this session than my last one, I'll be back in no time.
T-Bar Corner Rows:
1 plates x 10
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 8
Really killed my upper middle back on this one, hit my lats hard too, great sets here, 225 x 8 was killer.
Hammer Strength Lat Pull: (Plate Loaded)
180 x 10
180 x 10
180 x 10
Good back workout today, quick and efficient. Decided to hold off on biceps tomorrow. I'm going to be doing an arm day today, biceps and triceps, looking to do some direct work there for once. Should be good for a change.
HIIT SWIMMING:
2 laps x 5
Tread water for 5 minutes
Let's go on a bender and get your squat into the 400s.
You tell me what to do, and I'll do it, cuz my squat fuckin SUCKS.
Start by reading the thread in Training I started, titled "Squatting Like a Powerlifter, Squatting Big". Then maybe shoot me a brief synopsis of your routine layout and we'll go from there.
Just read your post there, great stuff, I'll definitely incorporate that next leg day which is tomorrow. Basically on my squat days, I'll warm up, then get into my working sets, generally hitting the same weight for 3-4 reps, then going up to heavier doubles and singles. Then I'll do leg press, ham curl, seated calf raises and maybe single leg lunges for reps of 6-10, but generally in the 10 rep range. Any advice you could give me would be GREATLY appreciated.
July 14th, 2004
Close Grip EZ Bar Curl:
50 x 10
60 x 10
70 x 10
80 x 8
90 x 8
Alternating DB Curl: (Cat Style)
30 x 20, 17, 15, 10
Had to stop short on this on, had horrible cramps in my hands, couldnt hold on to the db with my pink and ring finger, not sure why that was. Just a really huge pump I guess, either way I dont like it.
Dips:
BW x 12
BW x 12
BW x 12
Reverse Grip Cable Extension: (One Arm)
40 x 20
60 x 10
70 x 6
Cardio:
Eliptical x 20 minutes
75 RPM
Overall good arm workout today, got a great pump, it was nice to hit arms directly for once, not sure what gains I'll get from it, but it was a good workout.
July 14th, 2004
Close Grip EZ Bar Curl:
50 x 10
60 x 10
70 x 10
80 x 8
90 x 8
Alternating DB Curl: (Cat Style)
30 x 20, 17, 15, 10
Had to stop short on this on, had horrible cramps in my hands, couldnt hold on to the db with my pink and ring finger, not sure why that was. Just a really huge pump I guess, either way I dont like it.
Dips:
BW x 12
BW x 12
BW x 12
Reverse Grip Cable Extension: (One Arm)
40 x 20
60 x 10
70 x 6
Cardio:
Eliptical x 20 minutes
75 RPM
Overall good arm workout today, got a great pump, it was nice to hit arms directly for once, not sure what gains I'll get from it, but it was a good workout.
Well, you definitely want to give your hamstrings and lower back some work. Doing that will pretty much inherently include your glutes so that will be fine.
Practice the form in that article and try to get yourself on video so you can see what you're doing, and to compare to the videos I posted. You'll get there in no time.
Practice the form in that article and try to get yourself on video so you can see what you're doing, and to compare to the videos I posted. You'll get there in no time.
Thanks buddy, I appreciate it. Its time for me to get to the basics on back days, deads, t-bar, and lat pull, gotta get that dead up to 500, also gotta start hitting the squats harder and smarter.
July 19th, 2004
Flat Bench:
135 x 8
205 x 3
305 x 1! PR
285 x 1.5 (1, .5 Paused Reps)
255 x 4 (3, 1 Paused Rep)
245 x 4 (3, 1 Paused Rep)
225 x 6 Paused Reps
Incline DB Press:
85 x 6
95 x 5
100 x 3.5
Seated DB Press:
40 x 10
45 x 10
45 x 10
Pec Deck to Reverse Pec Deck Superset:
150 x 12, 105 x 12
150 x 10, 105 x 12
135 x 12, 105 x 12
Cardio:
Eliptical: 20 minutes, 80 RPM
Overall decent workout today, 305 was great, but wasnt really feeling all that strong on the 285, thought I'd be able to get the paused rep on that. I think I have 310 in me possibly 315 if form is perfect. However next time I think I'll do more work sets and hit a few paused singles at less weight, maybe something like 285, and possibly 295 for paused reps. Then I'll take it back to a reverse pyramid and see what I got for a 1 RM.
July 19th, 2004
Flat Bench:
135 x 8
205 x 3
305 x 1! PR
285 x 1.5 (1, .5 Paused Reps)
255 x 4 (3, 1 Paused Rep)
245 x 4 (3, 1 Paused Rep)
225 x 6 Paused Reps
Incline DB Press:
85 x 6
95 x 5
100 x 3.5
Seated DB Press:
40 x 10
45 x 10
45 x 10
Pec Deck to Reverse Pec Deck Superset:
150 x 12, 105 x 12
150 x 10, 105 x 12
135 x 12, 105 x 12
Cardio:
Eliptical: 20 minutes, 80 RPM
Overall decent workout today, 305 was great, but wasnt really feeling all that strong on the 285, thought I'd be able to get the paused rep on that. I think I have 310 in me possibly 315 if form is perfect. However next time I think I'll do more work sets and hit a few paused singles at less weight, maybe something like 285, and possibly 295 for paused reps. Then I'll take it back to a reverse pyramid and see what I got for a 1 RM.
July 20th, 2004
Squat:
135 x 10
225 x 5
245 x 4
ENTER THE OLD MAN: The 3 are now complete! haha finally.
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 4
Same guy thats helped me with my bench and dead came over to critique my squat form. He looked at me from across the gym and said...and I quote "you need help" haha and he was right. Anyhow, got that squared away, so I'm looking forward to new big numbers. We just worked on form today with light weight, so I'm looking to change that up next time.
Cardio Swimming:
2 laps x 5
Tread Water: 5 minutes
Squat:
135 x 10
225 x 5
245 x 4
ENTER THE OLD MAN: The 3 are now complete! haha finally.
225 x 2
225 x 2
225 x 2
225 x 2
225 x 2
225 x 4
Same guy thats helped me with my bench and dead came over to critique my squat form. He looked at me from across the gym and said...and I quote "you need help" haha and he was right. Anyhow, got that squared away, so I'm looking forward to new big numbers. We just worked on form today with light weight, so I'm looking to change that up next time.
Cardio Swimming:
2 laps x 5
Tread Water: 5 minutes
July 26th, 2004
Flat Bench:
135 x 8
205 x 4
245 x 3 (2, 1 Paused Rep)
265 x 3 (2, 1 Paused Rep)
275 x 1 Paused Rep
285 x 1 Paused Rep
295 x .5 (No help unracking, and tried to pause it, almost had it but didnt go)
Whatd Id like to do here is in the NEAR future be able to pull off 305 and do it for a paused rep. Theres a bench comp next spring at school, 360 will probably win the overall, as athletes arent invited. Thats a long ways away, but I'd like to put up something respectable.
Close Grip Bench:
255 x 2
255 x 2
255 x 2
255 x 2
Flat DB Press:
75 x 10
85 x 10
95 x 7
Havent done these in over a year, felt really really good.
Lateral Raises:
25 x 8
30 x 8
35 x 6
40 x 6
45 x 6
Weighted Inclined Situps:
BW x 30
40 x 20
40 x 20
40 x 20
BW x 30
Nautilus Crunch Machine:
100 x 15
100 x 15
100 x 15
Just controlled reps with a tight squeeze on contractions, felt good.
Overall pretty good workout, may go back to a reverse pyramid next bench day and try 315, see what I got in me. I was happy with my close grip today, felt good there. It was also nice to get some ab work, I'll definitely feel it tomorrow.
Flat Bench:
135 x 8
205 x 4
245 x 3 (2, 1 Paused Rep)
265 x 3 (2, 1 Paused Rep)
275 x 1 Paused Rep
285 x 1 Paused Rep
295 x .5 (No help unracking, and tried to pause it, almost had it but didnt go)
Whatd Id like to do here is in the NEAR future be able to pull off 305 and do it for a paused rep. Theres a bench comp next spring at school, 360 will probably win the overall, as athletes arent invited. Thats a long ways away, but I'd like to put up something respectable.
Close Grip Bench:
255 x 2
255 x 2
255 x 2
255 x 2
Flat DB Press:
75 x 10
85 x 10
95 x 7
Havent done these in over a year, felt really really good.
Lateral Raises:
25 x 8
30 x 8
35 x 6
40 x 6
45 x 6
Weighted Inclined Situps:
BW x 30
40 x 20
40 x 20
40 x 20
BW x 30
Nautilus Crunch Machine:
100 x 15
100 x 15
100 x 15
Just controlled reps with a tight squeeze on contractions, felt good.
Overall pretty good workout, may go back to a reverse pyramid next bench day and try 315, see what I got in me. I was happy with my close grip today, felt good there. It was also nice to get some ab work, I'll definitely feel it tomorrow.
Hey brotha,
how ya doin playa?
w.o.'s are lookin' good, but where's the incline movements to put those bulbous upper pecs that look like a knight's armor on ya?
don't forget those inclines, kid.
other than, shit's lookin' good.
keep pumpin' that LIGHT WEIGHT,
FLEX
how ya doin playa?
w.o.'s are lookin' good, but where's the incline movements to put those bulbous upper pecs that look like a knight's armor on ya?
don't forget those inclines, kid.
other than, shit's lookin' good.
keep pumpin' that LIGHT WEIGHT,
FLEX
Forgot to post this workout...
July 27th, 2004
Squats:
135 x 8
205 x 4
245 x 4
245 x 4
275 x 4
295 x 4
Standing DB Curls:
35 x 8
40 x 8
45 x 6
50 x 6
Cardio:
Elipitical: 45 Minutes
65 RPM
Overall good workout today, squats are feeling much stronger. Really didnt have the desire to stay in there for a regular session, I think thats fine, had a good cardio session, that felt pretty good. I'm just happy to see my squats finally getting into a grove and feeling more solid.
July 27th, 2004
Squats:
135 x 8
205 x 4
245 x 4
245 x 4
275 x 4
295 x 4
Standing DB Curls:
35 x 8
40 x 8
45 x 6
50 x 6
Cardio:
Elipitical: 45 Minutes
65 RPM
Overall good workout today, squats are feeling much stronger. Really didnt have the desire to stay in there for a regular session, I think thats fine, had a good cardio session, that felt pretty good. I'm just happy to see my squats finally getting into a grove and feeling more solid.
Hey flex buddy, Im doin well, definitely ready to head back to school to live my life as a rockstar, summer is treating me well though. Thought of you as I did incline today, my pecs are fried, that suit of armor should be here any day.
July 30th, 2004
Flat Bench:
135 x 8
205 x 4
315 x Miss
255 x 6! PR
225 x 10! PR
Did some higher reps here for a change, worked more on speed.
Incline DB Press:
70 x 8
80 x 8
95 x 7
Flat Bench DB: Drop Set:
1 x 100 x 6, 70 x 6, 50 x 6, 30 x 6
Brutal set here, but AMAZING pump
Cable Crossover:
70 x 8
80 x 8
90 x 8
It was nice to change up my chest day for once. Really really good pump today, not something I normally go for. I really cant decide whether to go for more of a body building type routine or stick with power lifting, I'm starting to get bored, we shall see.
July 30th, 2004
Flat Bench:
135 x 8
205 x 4
315 x Miss
255 x 6! PR
225 x 10! PR
Did some higher reps here for a change, worked more on speed.
Incline DB Press:
70 x 8
80 x 8
95 x 7
Flat Bench DB: Drop Set:
1 x 100 x 6, 70 x 6, 50 x 6, 30 x 6
Brutal set here, but AMAZING pump
Cable Crossover:
70 x 8
80 x 8
90 x 8
It was nice to change up my chest day for once. Really really good pump today, not something I normally go for. I really cant decide whether to go for more of a body building type routine or stick with power lifting, I'm starting to get bored, we shall see.
things look like they are certainly going great for you Griffy 
