davegmb
Elite Member
Nice dips after all that work
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X~Factor Journal (4/1/2011)
- Thread starter x~factor
- Start date
jagbender
Registered
davegmb
Elite Member
On your 200lbs rows which is really impressive are you using much body/momentum or strict form, no way I could that weight on rows at the min without using my whole body haha
I'm not bent over all the way (back parallel to the floor), my back can't take it. Its more like 45 degree. So its like in between a regular bent over rows and Yates rows. I wouldn't say its strict form but I'm not rocking up and down either. I think to achieve strict form, I would need to put my forehead against the back of the bench and do the rows. This will eliminate the rocking back and forth.
Leg Day
Squats (copied from Gazhole)
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
210 x 2
Deadlifts
135 x 6
155 x 6
175 x 6
195 x 6
205 x 6
215 x 6
225 x 6
Calf Raises on Leg Press Machine (Icarian)
(toes in/straight/out)
180 x 12+12+12
270 x 10+10+10
270 x 8+8+8
Squats (copied from Gazhole)
115 x 3
135 x 3
145 x 3
155 x 3
165 x 3
175 x 3
185 x 3
195 x 3
205 x 3
210 x 2
Deadlifts
135 x 6
155 x 6
175 x 6
195 x 6
205 x 6
215 x 6
225 x 6
Calf Raises on Leg Press Machine (Icarian)
(toes in/straight/out)
180 x 12+12+12
270 x 10+10+10
270 x 8+8+8
jagbender
Registered
nice workout!
davegmb
Elite Member
How were the 2 reps at 210?
You mean form-wise? The first one was wobbly at the top. Made the 2nd one okay, went for the 3rd one and failed at the bottom. I really didn't even try and force the last one up, I didn't want nothing breaking.
I like the 3-rep sets... but I would go for a 20-lb increments for next time. Maybe I could get the 3rd one up next time.
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
do or do not, there is no try
- Yoda
...or maybe
Gut check it! Next time, at the end of that 2nd rep, when the bar thinks it has you beat...dig DEEP within...get mad, see yourself doing that 3rd rep....then take your breath, drop into the hole and explode out!
- Yoda
...or maybe
Gut check it! Next time, at the end of that 2nd rep, when the bar thinks it has you beat...dig DEEP within...get mad, see yourself doing that 3rd rep....then take your breath, drop into the hole and explode out!
Pull Day
T-Bar Rows
90 x 12 (wide grip)
115 x 10
125 x 10 (neutral grip)
Iso-lateral High Rows
140 x 12
190 x 10
200 x 10
Seated Cable Rows
80 x 12
100 x 12
120 x 12
Shrugs
185 x 12
225 x 10
205 x 10
205 x 10
Abs
Decline Crunches bw+115 x 12
Side Crunches 60 x 12
Hanging Leg Raises bw x 12
T-Bar Rows
90 x 12 (wide grip)
115 x 10
125 x 10 (neutral grip)
Iso-lateral High Rows
140 x 12
190 x 10
200 x 10
Seated Cable Rows
80 x 12
100 x 12
120 x 12
Shrugs
185 x 12
225 x 10
205 x 10
205 x 10
Abs
Decline Crunches bw+115 x 12
Side Crunches 60 x 12
Hanging Leg Raises bw x 12
Push Day
DB Shoulder Presses
55 x 6
65 x 6
70 x 3
45 x 10 (Arnold Press)
50 x 8
Iso-lateral Bench Presses
90 x 12
140 x 8
160 x 6
180 x 4
90 x 12
Smith Machine Shoulder Presses
135 x 6 (behind the neck)
135 x 6
135 x 8 (front press)
135 x 10
Cable Cross-overs
30 x 16
35 x 16
40 x 16
45 x 12
Dips
bw x 16
bw x 12
Weight: 171 lbs (was 169 lbs a couple of days ago
)
DB Shoulder Presses
55 x 6
65 x 6
70 x 3
45 x 10 (Arnold Press)
50 x 8
Iso-lateral Bench Presses
90 x 12
140 x 8
160 x 6
180 x 4
90 x 12
Smith Machine Shoulder Presses
135 x 6 (behind the neck)
135 x 6
135 x 8 (front press)
135 x 10
Cable Cross-overs
30 x 16
35 x 16
40 x 16
45 x 12
Dips
bw x 16
bw x 12
Weight: 171 lbs (was 169 lbs a couple of days ago
)
jagbender
Registered
DB Shoulder Presses
55 x 6
65 x 6
70 x 3
45 x 10 (Arnold Press)
50 x 8
Iso-lateral Bench Presses
90 x 12
140 x 8
160 x 6
180 x 4
90 x 12
Smith Machine Shoulder Presses
135 x 6 (behind the neck)
135 x 6
135 x 8 (front press)
135 x 10
Cable Cross-overs
30 x 16
35 x 16
40 x 16
45 x 12
Dips
bw x 16
bw x 12
Weight: 171 lbs (was 169 lbs a couple of days ago
The weight is just water, are you near your period?
I'm sure it is, weight being just water, that is.The weight is just water, are you near your period?
alpha22
Registered
Nice routine bro!!! Keep up the good work!!!
Leg Day
Front Squats
135 x 6
145 x 6
155 x 6
165 x 4
175 x 4 (back squat)
Seated Leg Press (Cybex)
200 x 12
250 x 12
300 x 10
350 x 10
Standing Calf Raises (Icarian)
200 x 16
220 x 12
220 x 10
220 x 8
Today marks one year since I've gone back to the gym. To celebrate, I'm taking a week off.
Front Squats
135 x 6
145 x 6
155 x 6
165 x 4
175 x 4 (back squat)
Seated Leg Press (Cybex)
200 x 12
250 x 12
300 x 10
350 x 10
Standing Calf Raises (Icarian)
200 x 16
220 x 12
220 x 10
220 x 8
Today marks one year since I've gone back to the gym. To celebrate, I'm taking a week off.
Abs at 170 lbs. 5 more pounds to go.
jagbender
Registered
jagbender
Registered
Nice Piggy bank and is that Pooh bear with a party hat on the night stand?
Progress pictures a year later.
Around May was when I was 'big' at 185 lbs. 3 months and 15 lbs later, at 170 lbs (second photo), is the skinniest. 'Smallest' I have ever been in over 2 decades. I like that I lost quite a bit of fat around the mid-section but I lost a lot of strength and muscle as well. Not sure which I prefer...
Around May was when I was 'big' at 185 lbs. 3 months and 15 lbs later, at 170 lbs (second photo), is the skinniest. 'Smallest' I have ever been in over 2 decades. I like that I lost quite a bit of fat around the mid-section but I lost a lot of strength and muscle as well. Not sure which I prefer...
jagbender
Registered
Around May was when I was 'big' at 185 lbs. 3 months and 15 lbs later, at 170 lbs (second photo), is the skinniest. 'Smallest' I have ever been in over 2 decades. I like that I lost quite a bit of fat around the mid-section but I lost a lot of strength and muscle as well. Not sure which I prefer...
Cutie!
jagbender
Registered
Now you just need to add the muscle back without the fat
Easy right! LOL
Easy right! LOL
davegmb
Elite Member
She is cute, which beach is that X?
Atlantic City. Worse beach I've ever been to. LOL
We went there for the 4th of July fireworks though.
We went there for the 4th of July fireworks though.
Back from a week off. Used my home gym this time.
Push Day
Seated Shoulder Presses
135 x 3
145 x 6 x 3
Incline Bench Presses
135 x 6
145 x 6
155 x 6
165 x 6
175 x 6
Flat Bench Presses
135 x 6
155 x 6
175 x 4 (shoulder is exhausted)
Side Lateral Raises
12.5 x 16 x 3
Front Plate Raises
25 x 16
45 x 16
Current Weight: 169 lbs
Push Day
Seated Shoulder Presses
135 x 3
145 x 6 x 3
Incline Bench Presses
135 x 6
145 x 6
155 x 6
165 x 6
175 x 6
Flat Bench Presses
135 x 6
155 x 6
175 x 4 (shoulder is exhausted)
Side Lateral Raises
12.5 x 16 x 3
Front Plate Raises
25 x 16
45 x 16
Current Weight: 169 lbs
- Joined
- Mar 18, 2002
- Messages
- 30,626
- Reaction score
- 143
- Points
- 63
- Age
- 54
- Location
- Colorado Springs, Colorado
nice lifts, amigo- lookin' pretty strong in here...and 170? noice.
davegmb
Elite Member
Shoulders and bench on the same day is tough
Pull Day
Pullups
bw x 8 x 3 sets
T-bar Rows
90 x 12
115 x 10 wide grip
115 x 10 close grip
Seated Cable Rows
120 x 12
150 x 8
150 x 8
Iso-lateral Shrugs
270 x 12 x 3 sets
Abs
Current Weight: 167 lbs
***been working on the car outside for hours these past 3 days... lost 2 lbs in the process. LOL
Pullups
bw x 8 x 3 sets
T-bar Rows
90 x 12
115 x 10 wide grip
115 x 10 close grip
Seated Cable Rows
120 x 12
150 x 8
150 x 8
Iso-lateral Shrugs
270 x 12 x 3 sets
Abs
Current Weight: 167 lbs
***been working on the car outside for hours these past 3 days... lost 2 lbs in the process. LOL
