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- Thread starter CowPimp
- Start date
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
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- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
well, any of y'all going to Columbus in March for the Arnold? I'd like to..but have to see if I am gona get this money I am supposed to...
Awesome job Pimp!! I get so excited over your PR's, LOL!
PreMier
Once you get back into the gym, you will be tearing up the PRs too. I appreciate the support.
P-funk
If I were only at your level! Thanks Funky.
soxmuscle
I'll be sure to keep watch on your journal. You have some potential, no doubt. Thanks.
KarlW
I suppose I could get some resistance bands or something, but I never thought of doing those on a decline for some reason. I'll have to give that a shot one day. Thanks Karl, I'll be waiting for it too. Hehe.
JerseyDevil
Thanks JD!
Burner02
Columbus, Ohio?
MonStar
Thanks mang, I am impressed too. I never thought progress would come along this steadily beyond the first cycle, but I shouldn't have had any doubts. You're tearing up the PRs too man. Have you ever thought of entering a PL competition?
rock4832
Haha, I'm glad they do it for ya rock. Thanks!
Once you get back into the gym, you will be tearing up the PRs too. I appreciate the support.
P-funk
If I were only at your level! Thanks Funky.
soxmuscle
I'll be sure to keep watch on your journal. You have some potential, no doubt. Thanks.
KarlW
I suppose I could get some resistance bands or something, but I never thought of doing those on a decline for some reason. I'll have to give that a shot one day. Thanks Karl, I'll be waiting for it too. Hehe.
JerseyDevil
Thanks JD!
Burner02
Columbus, Ohio?
MonStar
Thanks mang, I am impressed too. I never thought progress would come along this steadily beyond the first cycle, but I shouldn't have had any doubts. You're tearing up the PRs too man. Have you ever thought of entering a PL competition?
rock4832
Haha, I'm glad they do it for ya rock. Thanks!
Right on Pimp!!Told ya it wouldn't be long before you hit those numbers keep it up
Squat/Deadlift DE:
Warm-up
5 minutes elliptical
Box Squat - 66%
Bar x 10
135 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
Squats
245 x 3
245 x 3
245 x 3
Hyperextensions
95 x 10
95 x 10
95 x 10
Hanging Leg Raises
9
9
7
Hack Squats
310 x 5
310 x 5
310 x 5
HG Seated Cable Rows
60 x 6
120 x 6
180 x 6
180 x 6
180 x 6
Cool-down
Lower body, pull muscles, & core stretching
Bodyweight
186
Those squats felt really solid today, the speed squats and free squats. I don't think there was a single repetition in a working set that didn't feel right. Also, 245 feels really light on my back now. Anything over 225 felt pretty heavy on my back for a while.
Hyperextensions were pretty easy really. I could have definitely done at least 2 more repetitions on all the sets, if not more. I'll shoot for 12 next squat/deadlift workout. I was a bit dissapointed in my hanging leg raises, but I used a huge ROM compared to when I did them at home, and I haven't done them in a really long time. I go from dangling legs to getting my upper body almost parallel with the floor. I was definitely elliciting a little help my upper body on the last few reps though. I have to focus a little more on using purely ab and hip muscles next time. Anyway, it was a good change of pace for the abs. I tried cable bends with them, and they just don't feel right at all. I'm going to nix those for good.
Hack squats felt strong. Everything but the last rep went up really fast. I expected to get on more repetition, but I got two. Also, as suggested by MonStar, I stuck a little lat work at the end of the workout because I finished quickly. I have never done the seated rows before, but I thought that was a pretty decent first run.
I weighed another pound today, although it's still probably water and glycogen stores at the moment. My diet went well today, and I got down 4500 clean calories. Mmmm...
Warm-up
5 minutes elliptical
Box Squat - 66%
Bar x 10
135 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
195 x 2
Squats
245 x 3
245 x 3
245 x 3
Hyperextensions
95 x 10
95 x 10
95 x 10
Hanging Leg Raises
9
9
7
Hack Squats
310 x 5
310 x 5
310 x 5
HG Seated Cable Rows
60 x 6
120 x 6
180 x 6
180 x 6
180 x 6
Cool-down
Lower body, pull muscles, & core stretching
Bodyweight
186
Those squats felt really solid today, the speed squats and free squats. I don't think there was a single repetition in a working set that didn't feel right. Also, 245 feels really light on my back now. Anything over 225 felt pretty heavy on my back for a while.
Hyperextensions were pretty easy really. I could have definitely done at least 2 more repetitions on all the sets, if not more. I'll shoot for 12 next squat/deadlift workout. I was a bit dissapointed in my hanging leg raises, but I used a huge ROM compared to when I did them at home, and I haven't done them in a really long time. I go from dangling legs to getting my upper body almost parallel with the floor. I was definitely elliciting a little help my upper body on the last few reps though. I have to focus a little more on using purely ab and hip muscles next time. Anyway, it was a good change of pace for the abs. I tried cable bends with them, and they just don't feel right at all. I'm going to nix those for good.
Hack squats felt strong. Everything but the last rep went up really fast. I expected to get on more repetition, but I got two. Also, as suggested by MonStar, I stuck a little lat work at the end of the workout because I finished quickly. I have never done the seated rows before, but I thought that was a pretty decent first run.
I weighed another pound today, although it's still probably water and glycogen stores at the moment. My diet went well today, and I got down 4500 clean calories. Mmmm...
CowPimp said:
Sicko.
Damn pimp thats a crazy w/o right there! Your legs and low back must have been screamin after that one!! Glad to hear 225 is feeling lighter on your back...it will pay off when you give those fats chicks a pigy back ride to the bed room 
Friday, January 28th
squanto
Just the way you like it.
DeadBolt
My legs are definitely sore. My quads are especially sore after doing those bodyweight squats today. Oh yeah, and the fat chick in my bedroom right now agrees with you.
Muscular Endurance:
Warm-up
100 Jumping Jacks
Rest 30 seconds
Endurance Circuit x 2 - 1 Minute RI
Situps
60
60
Pushups
35
35
Chinups
9
9
Fingertip Pushups
6
6
Squats
55
55
Cool-down
Rock Climbers x 30
Full body stretching
Bodyweight
184
Endurnace is still improving, although I had to cut the session short by one run through the circuit. After catching my breath I did 30 rock climbers, some stretching, and ended. I think I am going to have to rework this program. I didn't really want it to last more than 15 minutes or so, but it's already creeping beyong that with 3 runs through the circuit.
I think I am going to change it to doing rest pause sets to reach a goal number of repetitions with each exercise. So, if I want to do 60 push-ups, and I only get 54 before I fail, then I will keep doing rest pause sets until I hit 60. I will continue in this manner until I hit 60 without rest pause sets. The following workout will have a new goal in terms of repetitions. I will still do these exercises in a circuit, but only once through. I will finish with rock climbers and jumping jacks just to put on the finishing touches. I get so impatient with routines that don't involve additional weight.
Diet went swell today, but I weighed in a little less than I have been, although still more than my first few weigh ins. I'll see what I weigh at the end of next week before I decide to do anything with the number of calories I'm eating.
squanto
Just the way you like it.
DeadBolt
My legs are definitely sore. My quads are especially sore after doing those bodyweight squats today. Oh yeah, and the fat chick in my bedroom right now agrees with you.
Muscular Endurance:
Warm-up
100 Jumping Jacks
Rest 30 seconds
Endurance Circuit x 2 - 1 Minute RI
Situps
60
60
Pushups
35
35
Chinups
9
9
Fingertip Pushups
6
6
Squats
55
55
Cool-down
Rock Climbers x 30
Full body stretching
Bodyweight
184
Endurnace is still improving, although I had to cut the session short by one run through the circuit. After catching my breath I did 30 rock climbers, some stretching, and ended. I think I am going to have to rework this program. I didn't really want it to last more than 15 minutes or so, but it's already creeping beyong that with 3 runs through the circuit.
I think I am going to change it to doing rest pause sets to reach a goal number of repetitions with each exercise. So, if I want to do 60 push-ups, and I only get 54 before I fail, then I will keep doing rest pause sets until I hit 60. I will continue in this manner until I hit 60 without rest pause sets. The following workout will have a new goal in terms of repetitions. I will still do these exercises in a circuit, but only once through. I will finish with rock climbers and jumping jacks just to put on the finishing touches. I get so impatient with routines that don't involve additional weight.
Diet went swell today, but I weighed in a little less than I have been, although still more than my first few weigh ins. I'll see what I weigh at the end of next week before I decide to do anything with the number of calories I'm eating.
Hey big woman need lovin to!!!CowPimp said:
Thats a killer endurance day man! I just got done with mine and it was intense. I got 4 cycles done @ 20reps each and was shot LOL. Next week I'll shoot for 5 and try to increase every week. I didn't think I would die out so fast lol.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
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- Points
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- Age
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- Location
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DeadBolt said:
Seen the movie: Exit Wounds?
At the end where they were talking about big women?
The one guy says:
"I love big women; they give you shade in the sumer time and keep you warm in the winter.."
Saturday, January 29th
Bodyweight
186
No workout today. It was my first day of class and I didn't have time to get in any exercise before work. I'm moving my DE bench day to Sunday for this session and the next one until my new bid kicks in at work. I get real weekends off after February 7th. Woohoo!
I have class Saturday morning, but oh well. I'm only taking one again until I either make more money or get some aid. Part of the reason for this particular class is I get CPR certified. In the mean time I will buy the NSCA-CPT text book so I can take the test once I am CPR certified.
Diet went well today. 4300 calories of clean food. Weight jumped back to 186 too. Yes!
Bodyweight
186
No workout today. It was my first day of class and I didn't have time to get in any exercise before work. I'm moving my DE bench day to Sunday for this session and the next one until my new bid kicks in at work. I get real weekends off after February 7th. Woohoo!
I have class Saturday morning, but oh well. I'm only taking one again until I either make more money or get some aid. Part of the reason for this particular class is I get CPR certified. In the mean time I will buy the NSCA-CPT text book so I can take the test once I am CPR certified.
Diet went well today. 4300 calories of clean food. Weight jumped back to 186 too. Yes!
CowPimp said:
w00t w00t 186 and growing...keep it up man.
Nice to see your weight is gradually increasing bro, I am actually trying to get down to 215-220 lbs. So hopefully in the next few months you'll be a bit larger and I'll be a bit smaller/leaner.
I have considered entering powerlifting competitions, but I am not sure just yet. Nothing is set in stone at this point. Possibly in the near future of course. I naturally do not have much of a competitive personality.
Sunday, January 30th
Bench Press DE:
Warm-up
5 minutes elliptical
Bench Press - 56%
Bar x 10
95 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
DB Press
70 x 12
70 x 12
70 x 10
WG Pullups
0 x 3
0 x 3
25 x 4
25 x 4
25 x 4
DB Military Press
60 x 10
60 x 10
60 x 7
Overhead DB Extension
75 x 5
75 x 5
75 x 3
HS Low Row
90 x 6
180 x 5
230 x 7
230 x 7
230 x 7
Cool-down
Upper body & core stretching
Bodyweight
185
I did quite a bit of volume today, and I went a little more intense on a few exercises. I don't think I can continue to get away with a workout like this. I'll have to tone it down a little next sessions. Either way, I was fairly pleased. DB presses went up 5 pounds, and all reps were the same as last time. Pullups went up 1 repetition, and I am a few pounds heavier than those many weeks ago that I did pullups last (Chinups are a little better for me). Military presses were increased 5 pounds, but I lost 2 repetitions on all sets. Strength stayed roughly the same here I estimate. Overhead extensiosn went up a rep on the first 2 sets and dropped a rep on the final set. I think I murdered my triceps a little too hard on the two pressing movements. Finished with extra lat work. I've never tried any HS machine before, so this was interesting. It felt pretty good, and I probably could have gone slightly heavier, but I wanted to calm it down a bit.
Weight is hanging at the 185 threshold. I'm cool with that.
Sleep time now. I'm dead tired from a crazy day at work. Nighty night.
Bench Press DE:
Warm-up
5 minutes elliptical
Bench Press - 56%
Bar x 10
95 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
145 x 3
DB Press
70 x 12
70 x 12
70 x 10
WG Pullups
0 x 3
0 x 3
25 x 4
25 x 4
25 x 4
DB Military Press
60 x 10
60 x 10
60 x 7
Overhead DB Extension
75 x 5
75 x 5
75 x 3
HS Low Row
90 x 6
180 x 5
230 x 7
230 x 7
230 x 7
Cool-down
Upper body & core stretching
Bodyweight
185
I did quite a bit of volume today, and I went a little more intense on a few exercises. I don't think I can continue to get away with a workout like this. I'll have to tone it down a little next sessions. Either way, I was fairly pleased. DB presses went up 5 pounds, and all reps were the same as last time. Pullups went up 1 repetition, and I am a few pounds heavier than those many weeks ago that I did pullups last (Chinups are a little better for me). Military presses were increased 5 pounds, but I lost 2 repetitions on all sets. Strength stayed roughly the same here I estimate. Overhead extensiosn went up a rep on the first 2 sets and dropped a rep on the final set. I think I murdered my triceps a little too hard on the two pressing movements. Finished with extra lat work. I've never tried any HS machine before, so this was interesting. It felt pretty good, and I probably could have gone slightly heavier, but I wanted to calm it down a bit.
Weight is hanging at the 185 threshold. I'm cool with that.
Sleep time now. I'm dead tired from a crazy day at work. Nighty night.
Hey CP,
Excellent workouts! Congrats on the PRs. When are you entering a meet? Keep up the excellent work. Good on ya for eating clean... sigh... that is the one area that I need to change significantly.
Excellent workouts! Congrats on the PRs. When are you entering a meet? Keep up the excellent work. Good on ya for eating clean... sigh... that is the one area that I need to change significantly.
Monday, January 31st
sftwrngnr
Hey, thanks for stopping by. I have no plans to enter a meet. I'm just doing this for myself. I have always liked getting stronger more than getting bigger. However, mass gains are definitely welcome. You pull some pretty sick numbers man! Are those all raw?
Squat/Deadlift ME:
Warm-up
5 minutes elliptical
Suspended Good Mornings
Bar x 10
135 x 3
145 x 3
165 x 3
185 x 3
205 x 1
225 x 1
255 x 1
265 x 0
DB SLDLs
100 x 10
100 x 10
100 x 10
Hyperextensions
95 x 12
95 x 12
95 x 12
Decline Situps
65 x 13
65 x 13
65 x 13
Leg Press
500 x 4
500 x 4
500 x 4
Cool-down
Lower body & core stretching
Bodyweight
185
Well, my weak point definitely shines through when I do suspended good mornings. A full 50 pounds less than standard good mornings. Granted, the range of motion is several inches greater when I do these and I have no stretch reflex to send me back up, but damn! Either way, I can only improve this weak point. I was totally pinned with 265.
I really enjoyed the DB SLDLs, courtesy of DeadBolt. I've never done them before, but I picked a pretty good weigth. Next time I'm going a little heavier though. I got a real nice stretch, and I felt them hitting my hammies a little more; they're more sore than usual today. As well, my forearms were burning from holding those dumbbells. I think using dumbbell more is really good for grip strength.
I bumped up hyperextensions by two repetitions, and I probably had at least one more in more. No complaints here. I will duplicate this number on DE day. Decline situps also went up a repetition. I switched to using a dumbbell instead of a barbell on the situps. It's a little more comfortable. As well, I can keep the position a locked better so as not to skew the resistance throughout the lift. I increased the leg press weight by 50 pounds, just because I wanted to throw around an even 500. I went pretty well, and I think I could've done another repetition on all 3 sets.
Overall this was a nice workout. I suggest everyone try DB SLDLs.
My bodyweight is holding at 185. Hopefully it creeps back up to 186 by the week's end, but we shall see. Diet continues to be cheat free. I haven't even really wanted to cheat al that much. I'm sure the opportunity will arise, as tomorrow is my day off from work.
sftwrngnr
Hey, thanks for stopping by. I have no plans to enter a meet. I'm just doing this for myself. I have always liked getting stronger more than getting bigger. However, mass gains are definitely welcome. You pull some pretty sick numbers man! Are those all raw?
Squat/Deadlift ME:
Warm-up
5 minutes elliptical
Suspended Good Mornings
Bar x 10
135 x 3
145 x 3
165 x 3
185 x 3
205 x 1
225 x 1
255 x 1
265 x 0
DB SLDLs
100 x 10
100 x 10
100 x 10
Hyperextensions
95 x 12
95 x 12
95 x 12
Decline Situps
65 x 13
65 x 13
65 x 13
Leg Press
500 x 4
500 x 4
500 x 4
Cool-down
Lower body & core stretching
Bodyweight
185
Well, my weak point definitely shines through when I do suspended good mornings. A full 50 pounds less than standard good mornings. Granted, the range of motion is several inches greater when I do these and I have no stretch reflex to send me back up, but damn! Either way, I can only improve this weak point. I was totally pinned with 265.
I really enjoyed the DB SLDLs, courtesy of DeadBolt. I've never done them before, but I picked a pretty good weigth. Next time I'm going a little heavier though. I got a real nice stretch, and I felt them hitting my hammies a little more; they're more sore than usual today. As well, my forearms were burning from holding those dumbbells. I think using dumbbell more is really good for grip strength.
I bumped up hyperextensions by two repetitions, and I probably had at least one more in more. No complaints here. I will duplicate this number on DE day. Decline situps also went up a repetition. I switched to using a dumbbell instead of a barbell on the situps. It's a little more comfortable. As well, I can keep the position a locked better so as not to skew the resistance throughout the lift. I increased the leg press weight by 50 pounds, just because I wanted to throw around an even 500. I went pretty well, and I think I could've done another repetition on all 3 sets.
Overall this was a nice workout. I suggest everyone try DB SLDLs.
My bodyweight is holding at 185. Hopefully it creeps back up to 186 by the week's end, but we shall see. Diet continues to be cheat free. I haven't even really wanted to cheat al that much. I'm sure the opportunity will arise, as tomorrow is my day off from work.
He is turning into a powerhouse! Nice w/o Cow.
Tuesday, February 1st
P-funk
Thanks P. I think that's a little grandiose for the weights I put up, but I do appreciate it.
rock4832
Thanks rock. It was definitely a kick ass workout. My hamstrings are still sore.
Bodyweight
185
Another day of rest today. I still had sleep I needed to catch up on after that first day of school. I wasn't used to waking up early. Not to mention I just discovered a remake of an old online FPS game I used to be heavily addicted to. I've lost a bit of sleep over that, although nothing serious. Even so, I could feel it when I tried to get up this morning. I felt rest was needed.
I cheated today. I knew I felt it coming on. Really, in the end, I think my total calorie count was about the same (4300). However, one of my meals just got replaced by 3 thin slices of pizza. I estimate each slice to be about 200 calories, as the average slice is 300. These were like 1/16th of the pie. Anyway, that felt good, and it was free. Someone brought it in at work. I couldn't turn it down. My weight stayed the same too, so I felt this might help.
P-funk
Thanks P. I think that's a little grandiose for the weights I put up, but I do appreciate it.
rock4832
Thanks rock. It was definitely a kick ass workout. My hamstrings are still sore.
Bodyweight
185
Another day of rest today. I still had sleep I needed to catch up on after that first day of school. I wasn't used to waking up early. Not to mention I just discovered a remake of an old online FPS game I used to be heavily addicted to. I've lost a bit of sleep over that, although nothing serious. Even so, I could feel it when I tried to get up this morning. I felt rest was needed.
I cheated today. I knew I felt it coming on. Really, in the end, I think my total calorie count was about the same (4300). However, one of my meals just got replaced by 3 thin slices of pizza. I estimate each slice to be about 200 calories, as the average slice is 300. These were like 1/16th of the pie. Anyway, that felt good, and it was free. Someone brought it in at work. I couldn't turn it down. My weight stayed the same too, so I felt this might help.
Suspended GM's are great aren't they CP? How low are you setting the pins. I am probably going to do them as my ME lift in tomorrow's session. We'll see what happens I guess. Maybe some variation of good mornings, etc.
True dat.P-funk said:
Never tried DB SLDL's, will have to give them a shot.
Awsome w/o man...your just gettin beastly!! Its scary how much you have improved!
So I see you liked those db sldl's...I wasn't lieing. They really hit the hammies HARD! I love em lol. And I agree on the grip strength...my grip has been steadily improving since I've started these.
So I see you liked those db sldl's...I wasn't lieing. They really hit the hammies HARD! I love em lol. And I agree on the grip strength...my grip has been steadily improving since I've started these.
DB SLDL are definitely a great exercise, IMO. They're a killer on your grip though, that's for sure. I used to do them off of a 4-5" platform, so my ROM was a bit more than off the floor. They gave a tremendous stretch in my hamstrings at the bottom of each rep.
O yea with that platform...I always stretch them beyond my toes a few inches to get a nice stretch b/c I don't have a platform. Really does a good job of rippin the hammies up!MonStar said:
Wednesday, February 2nd & Thursday, February 3rd
MonStar
Yeah, they definitely rock. It takes some practice to get your footing right, but then they come along nicely.
Hmmm... Platform DB SLDLs. That's just sick. Something I might have to try.
JerseyDevil
Thanks JD. You won't be dissapointed.
DeadBolt
Thanks mang. I'm definitely pleased with your recommendation.
By the way, the SLDLs you described is actually a Romanian deadlift. The only difference between the two is that SLDLs stay right next to your shins. Romanian deadlifts deviate a good 6 inches, give or take a little, from your shins. Romanian deadlifts definitely hit my hamstrings harder, even when using a barbell.
Bench Press ME:
Warm-up
5 minutes elliptical
Pin Pause Low Lockouts
Bar x 10
135 x 3
155 x 3
175 x 3
195 x 3
225 x 1
235 x 1
265 x 0
255 x 0
245 x 1
Decline Press
205 x 5
205 x 5
205 x 5
Bent Rows
195 x 5
195 x 5
195 x 5
DB Incline Press
65 x 9
65 x 9
65 x 8
DB Tate Press
45 x 8
45 x 8
45 x 8
Pushdown
60 x 12
80 x 6
Cool-down
Upper body & core stretching
Bodyweight
186
I was irritated with my ME lift in this workout. I don't understand how I did a full ROM bench press with more weight than a lockout. I definitely don't bounch off my chest, but I guess that stretch reflex does more than I thought. I paused for a good 2 seconds on those pins before pressing back up, and it was only one slot above chest level, but still. Oh well, it's something to work on. I think I'll try the same lift next week, although I'm debating whether or not to do a higher lockout.
I was cool with my accessory lifts. I have never actually done decline BB presses. I have used DBs, but I decided to go for it. I definitely could have used quite a bit more weight. I will probably be pressing 225 next time I do this lift. Bent rows gained another repetition. My form was pretty good, even to the last repetition. I have also never done incline DB presses. I decided I wanted a shoulder exercise that would really pound my triceps after that dissapointing ME lift. This is what I came up with. The weight fell in between what I DB military press and DB flat press, which makes sense. I increased the tate press by 5 pounds and dropped the repetitions by 4. I'm going to try and do this more to cycle the intensity on some of these lifts. I definitely could have done more, but I will save it for next time. I threw in some straight bar cable pushdowns to finish off my triceps. I was pleased with how easy 60 felt, so I went heavier on the next set.
I ate a small serving of sushi today in addition to my regular meals. I probably ate about 4500-4600 calories. Also, I fell asleep without eating my last meal. I woke up a couple of hours later, I ate it, and went back to sleep. I don't play around with food. It's a little weird doing it, but it's cool as long as I don't make a habit of it. Weight popped back up to 186. I like that.
Squat/Deadlift DE:
Warm-up
5 minutes elliptical
Box Squats @ 69%
Bar x 10
135 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
Squats
245 x 4
245 x 4
245 x 4
Hyperextensions
95 x 12
95 x 12
95 x 12
Hanging Leg Raises
9
9
8
Hack Squats
310 x 7
310 x 7
310 x 7
Static Ab Circuit
Captain's Chair - Straight Legs
Captain's Chair - Bent Legs
Hover
Cool-down
Lower body & core stretching
Bodyweight
187
A fairly standard workout. No weight increases, but a gain of repetitions here and there. One repetition on the squats, one on the final set of hanging leg raises, and two repetitions on the hack squats. I was a little annoyed I couldn't get 9 on the hanging leg raises, but improvement is improvement. That last repetition was really killer too. I finished my workout really fast. I didn't dick around between exercises at all. I decided to throw in a small amount of ab work. I didn't really time the length of contraction during that circuit. I just waited until my position started to slip and went to the next static hold. My legs were jelly after this workout. I foresee soreness.
Diet was good and clean today. Weight also jumped up another pound. That's always welcome. 190 here I come.
It's sleep time all. Peace and love.
MonStar
Yeah, they definitely rock. It takes some practice to get your footing right, but then they come along nicely.
Hmmm... Platform DB SLDLs. That's just sick. Something I might have to try.
JerseyDevil
Thanks JD. You won't be dissapointed.
DeadBolt
Thanks mang. I'm definitely pleased with your recommendation.
By the way, the SLDLs you described is actually a Romanian deadlift. The only difference between the two is that SLDLs stay right next to your shins. Romanian deadlifts deviate a good 6 inches, give or take a little, from your shins. Romanian deadlifts definitely hit my hamstrings harder, even when using a barbell.
Bench Press ME:
Warm-up
5 minutes elliptical
Pin Pause Low Lockouts
Bar x 10
135 x 3
155 x 3
175 x 3
195 x 3
225 x 1
235 x 1
265 x 0
255 x 0
245 x 1
Decline Press
205 x 5
205 x 5
205 x 5
Bent Rows
195 x 5
195 x 5
195 x 5
DB Incline Press
65 x 9
65 x 9
65 x 8
DB Tate Press
45 x 8
45 x 8
45 x 8
Pushdown
60 x 12
80 x 6
Cool-down
Upper body & core stretching
Bodyweight
186
I was irritated with my ME lift in this workout. I don't understand how I did a full ROM bench press with more weight than a lockout. I definitely don't bounch off my chest, but I guess that stretch reflex does more than I thought. I paused for a good 2 seconds on those pins before pressing back up, and it was only one slot above chest level, but still. Oh well, it's something to work on. I think I'll try the same lift next week, although I'm debating whether or not to do a higher lockout.
I was cool with my accessory lifts. I have never actually done decline BB presses. I have used DBs, but I decided to go for it. I definitely could have used quite a bit more weight. I will probably be pressing 225 next time I do this lift. Bent rows gained another repetition. My form was pretty good, even to the last repetition. I have also never done incline DB presses. I decided I wanted a shoulder exercise that would really pound my triceps after that dissapointing ME lift. This is what I came up with. The weight fell in between what I DB military press and DB flat press, which makes sense. I increased the tate press by 5 pounds and dropped the repetitions by 4. I'm going to try and do this more to cycle the intensity on some of these lifts. I definitely could have done more, but I will save it for next time. I threw in some straight bar cable pushdowns to finish off my triceps. I was pleased with how easy 60 felt, so I went heavier on the next set.
I ate a small serving of sushi today in addition to my regular meals. I probably ate about 4500-4600 calories. Also, I fell asleep without eating my last meal. I woke up a couple of hours later, I ate it, and went back to sleep. I don't play around with food. It's a little weird doing it, but it's cool as long as I don't make a habit of it. Weight popped back up to 186. I like that.
Squat/Deadlift DE:
Warm-up
5 minutes elliptical
Box Squats @ 69%
Bar x 10
135 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
205 x 2
Squats
245 x 4
245 x 4
245 x 4
Hyperextensions
95 x 12
95 x 12
95 x 12
Hanging Leg Raises
9
9
8
Hack Squats
310 x 7
310 x 7
310 x 7
Static Ab Circuit
Captain's Chair - Straight Legs
Captain's Chair - Bent Legs
Hover
Cool-down
Lower body & core stretching
Bodyweight
187
A fairly standard workout. No weight increases, but a gain of repetitions here and there. One repetition on the squats, one on the final set of hanging leg raises, and two repetitions on the hack squats. I was a little annoyed I couldn't get 9 on the hanging leg raises, but improvement is improvement. That last repetition was really killer too. I finished my workout really fast. I didn't dick around between exercises at all. I decided to throw in a small amount of ab work. I didn't really time the length of contraction during that circuit. I just waited until my position started to slip and went to the next static hold. My legs were jelly after this workout. I foresee soreness.
Diet was good and clean today. Weight also jumped up another pound. That's always welcome. 190 here I come.
It's sleep time all. Peace and love.
CP you are doing f*cking fantastic. Both with your training and your diet! I ain't just saying that, either. These last two workouts look great. And the extent to which you are mindful of your diet is impressive as well! Way to keep at it!
And congrats on the weight gain! (god if you guys ever congratulate me after I announce i gained a pound or two, I will want to DIE. hahahhahaha!)
And congrats on the weight gain!
(god if you guys ever congratulate me after I announce i gained a pound or two, I will want to DIE. hahahhahaha!)
