Wedding day/ Honeymoon Preparation

[bracewater]

Friday morning workout went very well this morning. I felt really strong


Weighed in at 191lbs this morning

Friday is Shoulders/Bis/Tris/Abs(although it seems that I always run out of time and I end up doing them over the weekend)

DB Military Press:
-70lbs x 10
-70lbs x 8
-70lbs x 6

Lateral Raises to side superset with lateral raises to front
side front
-20lbs x 8 -15lbs x 8
-20lbs x 8 -15lbs x 8
-20lbs x 8 -15lbs x 8

Individual Cable Rear Delt extentions:
-30lbs x 9
-30lbs x 9
-30lbs x 9

BB Shrugs:
-245lbs x 11
-245lbs x 11
-245lbs x 10* grip started to slip on left hand

EZ Bar curls: (these are done standing straight back, no cheating, slow movement)
-75lbs x 11* inner grip
-75lbs x 8* outer grip
-75lbs x 9* inner grip

DB individual preacher curls:
-35lbs x 8
-35lbs x 8
-35lbs x 7

Cable curls:
-80lbs x 12*first time using this machine so it was too light
-110lbs x 8

DB Reverse Skull crushers:
-35lbs x 7
-35lbs x 7
-35lbs x 7

Reverse Tricep Extentions: (cable)
-110lbs x 12
-130lbs x 12
-130lbs x 12

Dips:
-BW x 20
-BW x 16


This mornings workout was very solid. I am very happy with the way it turned out. I tried something different today. I usually do all my shoulder routine, then tricep routine then bicep routine (or switch and do bicep first tricep second) today I alternated almost like one continuous set. Today I did shoulders by themselves, and then I did one set of biceps and immediately followed that with a set of triceps. Only waiting long enough inbetween to catch my breath. My whole upper body was really feeling the pump from this. also at the end I did two sets of dips of 20 and 16 respectively which usually my arms fail after around 15. so things are still progressing well, however I have only gained 1 lb over the last 10-12 days oh well, I can definately notice more muscularity now from when I started 5 or so weeks ago. I'll take pics soon

 

[Rocco32]

Great w/o buddy. I like alternating bi and tri exercises. You get that opposite muscular contraction or whatever, lol. Weights are looking good.

 

[bracewater]

Great w/o buddy. I like alternating bi and tri exercises. You get that opposite muscular contraction or whatever, lol. Weights are looking good.

yeah, I am plesantly suprised at how much I liked the alternating exersizes, I may continue to train arms like this

 

[Rocco32]

I find I can lift heavier also doing that.

 

[bracewater]

Really? I found that I was exhausted. Sweating like a pig and out of breath

how much do you rest inbetween each set?

time to eat so I'll be back

 

[Rocco32]

Only on arms. I'd do 3 sets barbell curls or whatever, and then go do 3 sets Ext's or something. There's some scientific reason why, but I don't care that much, LOL!

 

[bracewater]

cool I might give that a try too.


this time i did one set bi then catch breath and do one set tris... repeat

 

[bracewater]

Monday's workout:

Chest/Light Tris/Abs:

Flat Bench:
-Warm up with 135lbs x 8
-230lbs x 9
-235lbs x 7
-240lbs x 6

Incline DB press:
-75lbs x 9
-75lbs x 8
-75lbs x 7

Decline Machine:
-230lbs x 10
-230lbs x 9
-230lbs x 9

Cable Crossovers:
-Upper 60lbs x 8
-Mid 60lbs x 8
-Low 50lbs x 9

Individual Tricep reverse extentions (cable):
-60lbs x 6 * this weight was too heavy to get proper controlled form
-50lbs x 8
-50lbs x 8

Various Different Ab Excersizes

good bench workout today. I think my 1 rep max should be somewhere near 300lbs now. Back to where it was 4 years ago

although I haven't tried a 1 rep max (I've been too scared after I hurt my shoulder) but I may just do that here in the near future. we'll see I am pleased that after only 5 weeks I am working out with 35lbs more on my bench for reps. that is VERY encouraging

 

[bracewater]

Weighed in today at 193lbs


Tuesday workout

Back/light bis/calves

Weighted Pull ups:
-BW + 35lbs x 8.5 * got stuck again on the 9th one

-BW + 35lbs x 8
-BW + 35lbs x 6

Low Row (cable):
-12 plates x 8* no lb measurements on this machine
-12 plates x 8
-12 plates x 8

Mid Row (machine):
-240lbs x 9
-240lbs x 8
-240lbs x 8

WG Pull downs:
-160lbs x 12
-170lbs x 9
-170lbs x 8

Individual Preacher curls:
-35lbs x 8
-35lbs x 6
-35lbs x 6

Calf Press:
-300lbs x 15
-300lbs x 15
-300lbs x 15
-300lbs x 15

 

[bracewater]

Leg workout today.

Squats:
-Warmup 135lbs x 8
-275lbs x 7
-275lbs x 7
-275lbs x 7

Hip Sled:
-280lbs x 8
-280lbs x 8
-280lbs x 6

Individual Leg Curls:
-80lbs x 8
-80lbs x 8
-80lbs x 8

Leg extentions:
-110lbs x 12* NTF this was used more as a finishing exersize, slow and controlled
-110lbs x 12
-110lbs x 12

Various AB exersizes.

*todays workout was great. the squat numbers are really starting to go well. I felt great and solid even at that weight

 

[Rocco32]

Looks like some good w/o's. What are hip sleds?

 

[bracewater]

Rock thanks, I'm pretty happy with the workouts now

hip sled is a machine that has a rest for your feet and a little "L" shaped place where you put your butt/hips and lowerback against and lower and raise the weight. I'm not sure of the exact name for it but I just call it a hip sled. (this is what my old weight training coach in highschool called it) so I have been calling it this for probably 6/7 years. If I can find a pic I'll post it

 

[Rocco32]

Is it a leg press?

 

[Rocco32]

Merry Christmas buddy.

 

[bracewater]

Merry Christmas buddy.

merry christmas too. especially if you have to hit any of the dc metro roads

happy holidays

 

[CowPimp]

merry christmas too. especially if you have to hit any of the dc metro roads

happy holidays

Haha, I feel that. Merry Christmas!

 

[bracewater]

WOW have the holidays been busy That coupled with me getting new carpet put in my house and spackling and sanding and getting ready to paint. Anyway, I have been good about getting to the gym 3-4 days a week though, but the diet kind of fell to the wayside and I haven't been able to eat as much as I want, and for the most part it has been healthy, but some splurging here and there. Weight is still 195lbs


Monday this week I played basketball for 2 hours. That was the first time I have played b ball in probably 2 years. I still hurt today from running and jumping etc. Lifting weights is sooooo much different than playing sports.

So last night I went to the gym and I decided that I would try a max bench press. I haven't tried maxing my bench since summer of 2000. Reason being, either I didn't get to the gym as consistant to make any gains, or I was hurt, or something. But I felt good and I have made some good gains since mid November I figured I would give it a shot.

This is how it went:

Flat Bench:
-135lbs x 8 warm up
-225lbs x 3 warm up

In 2000 my max bench was 295lbs, so I really didn't know where to start for my max lift so i tried 275lbs

-275lbs x 1 *I put this up like it was just a normal workout
-300lbs x 1(PR) *I lifted this a little slower, but still went up pretty easy
-310lbs x 1(PR) *I pressed this no problem and once I got about 4" from locking out it slowed down quite a bit. But I am very positive I could have pressed 315 or maybe 320. We'll see how it goes from here. needless to say I am quite plesantly suprised how it went

after I maxed, I had a light workout for chest and triceps

Bench:
-225 x 10
-225 x 9
-225 x 9

Incline DB:
-70lbs x 10
-70lbs x 9
-70lbs x 8

Cable Crossovers:
-60lbs x 10
-60lbs x 10
-60lbs x 10

Cable Tricep Extentions:
-120lbs x 12
-120lbs x 12
-120lbs x 12

 

[Rocco32]

Holy crap man, that's quite a jump on Bench! Looks like a great w/o and welcome back

 

[CowPimp]

Welcome back. Nice PRs too!

 

[bracewater]

Rock and CP. thanks for the welcome back,


Man was I happy to break the 300lb mark, it really feels good, I think I will try my Max lifts in squat and DL in the up coming weeks.

I was a 1000lb power lifter in High School and am curious to see where I am now to compare

 

[Rocco32]

I was a 1000lb power lifter in High School and am curious to see where I am now to compare

Wow! The most I ever weighed was about 300lbs. Do you have any pics from then?! Was it mostly muscle or quite a bit of fat too?!?

 

[bracewater]

Wow! The most I ever weighed was about 300lbs. Do you have any pics from then?! Was it mostly muscle or quite a bit of fat too?!?

haha. Everyone is a comedian When I was that weight I couldn't even see my pecker with a mirror

 

[bracewater]

Well, I just got back from the gym and today I decided to do a max lift on squats. I maybe should have waited until next week to do this as my legs are still slightly sore from playing basketball, but probably not enough to affect my lift.

anyway, walked on the treadmill for 3 minutes to get the blood flowing.

Squats:
-135lbs x 8 Warm up
-225lbs x 3 Warm up

I haven't tried a max squat in years, but at one point about a year ago I was working out with 315 x 5, but I haven't yet gotten back to that point. So I threw on 315 and gave it a go

-315lbs x 1 *this went pretty easy so i decided to jump up a bit
-365lbs x 1 (PR) *I just barely straightened up and got the rep completed so I quit there

although the 365 is a personal record, back a year ago when I was working out with 315 I never tried to max, but I am fairly confident I probably could have done more then, but we'll see how it goes from here.

did a light leg workout afterward

squats:
-225lbs x 10
-225lbs x 10
-225lbs x 10

individual leg curls:
-80lbs x 8
-80lbs x 8
-80lbs x 8

I had intended to do more, but I saw a couple friends that I went to highschool with that I hadn't seen since highschool so I shot the breeze for a couple minutes and went home. I'll hit the legs hard next week

 

[bracewater]

Mondays workout went well. Chest/light tris


Bench:
-135 x 8 warm up
-235 x 10
-240 x 7
-245 x 6

Incline DB Press:
-75 x 12
-75 x 9
-75 x 8

Decline Machine:
-230 x 12
-240 x 11
-240 x 10

Cable Crossovers:
-U 60lbs x 10
-M 60lbs x 8
-L 50lbs x 8

Cable Tricep Extentions:
-7 plates x 12
-8 plates x 8
-9 plates x 7

Workout went well. still feeling like I'm making good progress

 

[Rocco32]

Looks like a great w/o. What is your tempo for bench? How long is your negative, do you pause or keep momentum going at the bottom of the movement?

 

[bracewater]

Skipped the gym on tuesday, but I went this morning and did back/light biceps


Weighted Pull ups:
-BW +40 x 8 (PR)
-BW +40 x 6
-BW +40 x 6

Cable Low Row:
-12 plates x 10
-12 plates x 9
-12 plates x 9

Mid Row machine:
-240 x 8
-240 x 8
-240 x 8

WG Pull Downs:
-170 x 10
-170 x 9
-170 x 8

I decided to add a bit of weight to the weight belt this morning and used 40 lbs. I might try a 45lbs plate next week, but we'll see. personal record on the pull ups

 

[bracewater]

Looks like a great w/o. What is your tempo for bench? How long is your negative, do you pause or keep momentum going at the bottom of the movement?

great question. as of right now all of my lifts are a controlled 1.5 second down with no stopping at bottom of ROM and explode to lockout. I do this on all major body groups except legs which takes about 2 seconds to get to bottom of ROM.

when I switch up my program, I will go to a longer negative movement, which I either use less weight to keep the reps up, or same weight and do less reps

 

[CowPimp]

Workouts are looking good. You are posting some pretty big numbers, especially for your weight.

 

[bracewater]

Workouts are looking good. You are posting some pretty big numbers, especially for your weight.

Thanks bro. I keep working on it. I'm just trying to get my DL to your numbers

 

[bracewater]

Ok I have been slacking on bringing my journal to the gym with me although I have been working out Time to keep up with it.

I've been painting my house and cleaning and getting ready to have new carpet put in so the fiance can move her stuff into the house, so I have been busy and that is the excuse I am using

anyway, starting monday will be the cutting phase of my wedding day prep. I haven't nailed down exactly what the diet will be, but there will be lots of chicken and brown rice and fish oils in my future I will be doing this for 3 months until May hopefully I will be at my goal by that time, I'm pretty confident I will. I'll take pictures for the end of the bulk phase, and then pics at the end of the cut phase, bulk pics will come end of this week.

Back workout:

Weighted pullups:
-BW + 45 x 7
-BW + 45 x 6
-BW + 45 x 5

DB Bent over rows:
-75lbs x 10
-75lbs x 10
-75lbs x 10

WG Pull downs:
-175lbs x 9
-175lbs x 8
-175lbs x 7

Light Military DB press with rotation:
-45lbs x 7
-45lbs x 7
-45lbs x 7

Hang Cleans:
-135lbs x 8
-140lbs x 6
-140lbs x 6

Lateral Raises:
-20lbs x 8
-20lbs x 8
-20lbs x 8

this is a workout from last friday. Todays workout will be Chest/Tris and abs