PowerBuilding Journal Part 1 - Page 4 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 01-20-2007, 10:52 PM

i saw Babel today and it was beyond fantastic.....i loved the film.

this year, if i have to put my top 3 movies i would place them (i am rating them out of 5):
1.) blood diamond - 4.5
2.) the departed - 4.0
3.) babel - 3.5

ive probably forgotten some movies (i am a HUGE movie buff) but ill be adding them in later...

right now, if i have to choose a movie for the oscars im gonna go with blood diamond for sure. ive heard a lot of good stuff about children of men but i havent gone to see it because somehow the name is turning me off lol

Kane · 01-21-2007, 06:01 AM

Quote:

Originally Posted by Sentinel

i saw Babel today and it was beyond fantastic.....i loved the film.

i am rating them out of 5
babel - 3.5

Beyond fantastic but only score a 3.5/5?

At least you're better than Ebert and Roper

_Wolf_ · 01-21-2007, 09:18 AM

no kane, the reason its at 3.5 is because thedeparted and blood diamond are more entertaining. but if i had to rate movies as per the production value, i would say:
1.) blood diamond (this was honestly a flawless movie)
2.) babel
3.) the departed

Sentinel

_Wolf_ · 01-22-2007, 05:58 PM

Week 2 - Monday - HEAVY Day

The Basic Lifts:

Olympic Squats 5 x 5
TT --->>> 190 lbs
LT --->>> 185 lbs

Flat Bench Press 5 x 5
TT --->>> 145 lbs
LT --->>> 140 lbs

JS Rows 5 x 5
TT --->>> 140 lbs
LT --->>> 135 lbs

TOTAL POUNDAGE
TT --->>> 11, 875 lbs
LT --->>> 11,500 lbs

The Accessory Lifts:

Standing situps with lat machine
TT --->>> 60 lbs @ 4 sets x 10 reps
LT --->>> 40 lbs @ 5 sets x 15 reps

Flat Crunches
TT --->>> BW @ 2 sets x 15 reps
LT --->>> n/a

Reverse Hyperextensions
TT --->>> 25 lbs @ 2 sets x 12 reps
LT --->>> 25 lbs @ 1 set x 15 reps

Diet:

10:40 am --->>> coffee + 2 baegels
2:00 pm --->>> chinese
5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana
8:00 pm --->>> 2 scoops weightgainer + 1 BCAA
9:00 pm --->>> grilled chicken sandwich w/ large fries + coke
11:30 pm --->>> salad + weightgainer

Overall Impression:

tiring workout.....i would rate it as good....

squats were perfect. i think i have finally gotten into the groove of squats again and i am very happy about that very slow and controlled reps

bench press was ok. i havent been doing my rehab work in the last 4 days because im waiting for my therabands to arrive. and i think friday's overdoing it of 5 singles with 165 may have lead to this. but i needed no spot nor was i close to failure at any point (2-3 reps shy)...i am happy i am able to bench correctly finally...i have read in numerous journals just how technical the deadlift is and i am glad things are working out...

JS Rows are a bitch. i honestly hate this movement. its like my body is not built for this....and i cant even go back to yates rows because ive been trying so damn hard to do js rows i dont even remember how to do yates rows....but my form wasnt 100% on the spot. it was around 90-95%...

next week i am going to be putting up videos of all my 3 lifts via pm's.....i wish i could have taken them this time (i tured up at the gym with the camera and all) but the whole darn football team was in there and it was WAY too crowded....

the workout took a bit long though. 50 minutes with the big 3 and then i was halfway out of the door when my conscience begged me to do all the accessory stuff....damn i hate abs...but i managed to go through all of that with dedication atleast....

i am happy and looking forward to my day of rest tomorrow

ps: TT means This Time and LT means Last Time

EricT · 01-23-2007, 11:16 AM

If the Pendlay Rows seem unnatural it is because you are trying to learn them with a weight that is too heavy. You can not learn correct movement patterns that way. You probably should have cycle it back further.

If you wanted to could switch to support rows or regular barbell rows and then put in light Pendlays on Fridays instead of the chin-ups to give yourself time to get used to the movement. But I really think you need to do the chin-ups so I'm not crazy about that.

_Wolf_ · 01-24-2007, 06:03 PM

eric: i am going to stick to things as they are now. in a few weeks if i need to, ill reduce the weight on the rows by 10-20 lbs and start over. but until then im gonna push (or rather pull) this as it is and im not going to add/drop/substitute anything atm. its WAY too early.

_Wolf_ · 01-24-2007, 06:21 PM

Week 2 - Wednesday - LIGHT Day

The Basic Lifts:

Olympic Squats 3 x 5
TT --->>> 150 lbs
LT --->>> 145 lbs

Military Press 2 x 5, 1 x 10
TT --->>> 110 lbs, 70 lbs
LT --->>> 105 lbs , 65 lbs

Deadlifts 1 x 5
TT --->>> 275 lbs
LT --->>> 225 lbs

TOTAL POUNDAGE
TT --->>> 5425
LT --->>> 5000 lbs

The Accessory Lifts:

Plate Side Bends
TT --->>> 25 lbs per hand @ 2 sets x 20 reps
LT --->>> 25 lbs per hand @ 2 sets x 15 reps

Sit-Ups
TT --->>> BW @ 2 sets x 25 reps
LT --->>> BW @ 2 sets x 25 reps

Flat Leg Raises
TT --->>> BW @ 1 set x 20 reps
LT --->>> BW @ 1 set of 15 reps

Diet:

10:40 am --->>> 1 scoop weightgainer
2:00 pm --->>> turkey breast sandwich with sweet corn and jalapenos and a coke
5:20 pm --->>> 1 scoops weightgainer (pre-workout) with banana
5:45 pm --->>> 3 BCAA pills
8:00 pm --->>> 2 sccops whey + 1 BCAA pill
9:00 pm --->>> grilled chicken sandwich and french fries
11:30 pm --->>> protein shake with a slice of pizza

Overall Impression:

good workout....felt pretty strong on the military presses.

my hams were torched after 3 sets of squats (which felt pretty easy) and thats probably why my form on my deads wasnt spot on....thats why next time i plan on doing only 2 sets of 5s for squats and im gonna carry over the 70 lbs x 10 reps military press next week too.

it was a good workout.

peace

*note: TT means This Time and LT means Last Time

_Wolf_ · 01-24-2007, 06:23 PM

EricT · 01-25-2007, 10:17 AM

That's good on the squats. I'm surprised your hams would be so torched though so that's really just carry over from Monday. It is PERFECTLY ok to reduce the percentage more on the squats. Always keep in mind that using these percentages is a good way in terms of guidelines it is not an exact science and you cannot predict what is absolutely appropriate. But one less set would also make a big difference.

It's also ok just to do the deads first but the squats are a good warmup and it also makes it harder to gauge what to do on the squats. But in any case adjusting the squats is the right reaction.

_Wolf_ · 01-26-2007, 04:16 PM

Week 2 - Friday - MEDIUM Day

The Basic Lifts:

Olympic Squats
TT --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps
LT --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps

Flat Bench Press
TT --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps
LT --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps

Pull-Ups 3 x failure
TT --->>> 7 + 4 + 3 = 14
LT --->>> 5 + 4 + 3 = 12

TOTAL POUNDAGE
TT --->>> 6100 lbs
LT --->>> 5280 lbs

The Accessory Lifts:

Sit-Ups
TT --->>> BW @ 3 sets x 15 reps
LT --->>> BW @ 3 sets x 15 reps

Cable Pull-Throughs
TT --->>> 17.5 lbs @ 1 set x 20 reps
LT --->>> 17.5 lbs @ 1 sets x 15 reps

Reverse Hyperextensions
TT --->>> 25 lbs @ 1 set x 15 reps
LT --->>> 25 lbs @ 1 set x 10 reps

Diet:

laters...

Overall Impression:

ok session.....im a bit depressed (actually very very very depressed so i dont really know how my workout is....i got the sets and reps i wanted and thats that. end of story.

01-20-2007, 10:52 PM	#31 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	i saw Babel today and it was beyond fantastic.....i loved the film. this year, if i have to put my top 3 movies i would place them (i am rating them out of 5): 1.) blood diamond - 4.5 2.) the departed - 4.0 3.) babel - 3.5 ive probably forgotten some movies (i am a HUGE movie buff) but ill be adding them in later... right now, if i have to choose a movie for the oscars im gonna go with blood diamond for sure. ive heard a lot of good stuff about children of men but i havent gone to see it because somehow the name is turning me off lol
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-21-2007, 09:18 AM	#33 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	no kane, the reason its at 3.5 is because thedeparted and blood diamond are more entertaining. but if i had to rate movies as per the production value, i would say: 1.) blood diamond (this was honestly a flawless movie) 2.) babel 3.) the departed Sentinel
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-22-2007, 05:58 PM	#34 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Week 2 - Monday - HEAVY Day The Basic Lifts: Olympic Squats 5 x 5 TT --->>> 190 lbs LT --->>> 185 lbs Flat Bench Press 5 x 5 TT --->>> 145 lbs LT --->>> 140 lbs JS Rows 5 x 5 TT --->>> 140 lbs LT --->>> 135 lbs TOTAL POUNDAGE TT --->>> 11, 875 lbs LT --->>> 11,500 lbs The Accessory Lifts: Standing situps with lat machine TT --->>> 60 lbs @ 4 sets x 10 reps LT --->>> 40 lbs @ 5 sets x 15 reps Flat Crunches TT --->>> BW @ 2 sets x 15 reps LT --->>> n/a Reverse Hyperextensions TT --->>> 25 lbs @ 2 sets x 12 reps LT --->>> 25 lbs @ 1 set x 15 reps Diet: 10:40 am --->>> coffee + 2 baegels 2:00 pm --->>> chinese 5:30 pm --->>> 2 scoops whey (pre-workout) + 3 BCAAs + banana 8:00 pm --->>> 2 scoops weightgainer + 1 BCAA 9:00 pm --->>> grilled chicken sandwich w/ large fries + coke 11:30 pm --->>> salad + weightgainer Overall Impression: tiring workout.....i would rate it as good.... squats were perfect. i think i have finally gotten into the groove of squats again and i am very happy about that very slow and controlled reps bench press was ok. i havent been doing my rehab work in the last 4 days because im waiting for my therabands to arrive. and i think friday's overdoing it of 5 singles with 165 may have lead to this. but i needed no spot nor was i close to failure at any point (2-3 reps shy)...i am happy i am able to bench correctly finally...i have read in numerous journals just how technical the deadlift is and i am glad things are working out... JS Rows are a bitch. i honestly hate this movement. its like my body is not built for this....and i cant even go back to yates rows because ive been trying so damn hard to do js rows i dont even remember how to do yates rows....but my form wasnt 100% on the spot. it was around 90-95%... next week i am going to be putting up videos of all my 3 lifts via pm's.....i wish i could have taken them this time (i tured up at the gym with the camera and all) but the whole darn football team was in there and it was WAY too crowded.... the workout took a bit long though. 50 minutes with the big 3 and then i was halfway out of the door when my conscience begged me to do all the accessory stuff....damn i hate abs...but i managed to go through all of that with dedication atleast.... i am happy and looking forward to my day of rest tomorrow ps: TT means This Time and LT means Last Time
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-23-2007, 11:16 AM	#35 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	If the Pendlay Rows seem unnatural it is because you are trying to learn them with a weight that is too heavy. You can not learn correct movement patterns that way. You probably should have cycle it back further. If you wanted to could switch to support rows or regular barbell rows and then put in light Pendlays on Fridays instead of the chin-ups to give yourself time to get used to the movement. But I really think you need to do the chin-ups so I'm not crazy about that.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

01-24-2007, 06:03 PM	#36 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	eric: i am going to stick to things as they are now. in a few weeks if i need to, ill reduce the weight on the rows by 10-20 lbs and start over. but until then im gonna push (or rather pull) this as it is and im not going to add/drop/substitute anything atm. its WAY too early.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-24-2007, 06:21 PM	#37 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Week 2 - Wednesday - LIGHT Day The Basic Lifts: Olympic Squats 3 x 5 TT --->>> 150 lbs LT --->>> 145 lbs Military Press 2 x 5, 1 x 10 TT --->>> 110 lbs, 70 lbs LT --->>> 105 lbs , 65 lbs Deadlifts 1 x 5 TT --->>> 275 lbs LT --->>> 225 lbs TOTAL POUNDAGE TT --->>> 5425 LT --->>> 5000 lbs The Accessory Lifts: Plate Side Bends TT --->>> 25 lbs per hand @ 2 sets x 20 reps LT --->>> 25 lbs per hand @ 2 sets x 15 reps Sit-Ups TT --->>> BW @ 2 sets x 25 reps LT --->>> BW @ 2 sets x 25 reps Flat Leg Raises TT --->>> BW @ 1 set x 20 reps LT --->>> BW @ 1 set of 15 reps Diet: 10:40 am --->>> 1 scoop weightgainer 2:00 pm --->>> turkey breast sandwich with sweet corn and jalapenos and a coke 5:20 pm --->>> 1 scoops weightgainer (pre-workout) with banana 5:45 pm --->>> 3 BCAA pills 8:00 pm --->>> 2 sccops whey + 1 BCAA pill 9:00 pm --->>> grilled chicken sandwich and french fries 11:30 pm --->>> protein shake with a slice of pizza Overall Impression: good workout....felt pretty strong on the military presses. my hams were torched after 3 sets of squats (which felt pretty easy) and thats probably why my form on my deads wasnt spot on....thats why next time i plan on doing only 2 sets of 5s for squats and im gonna carry over the 70 lbs x 10 reps military press next week too. it was a good workout. peace *note: TT means This Time and LT means Last Time
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-24-2007, 06:23 PM	#38 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

01-25-2007, 10:17 AM	#39 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,883 Country: Gender:	That's good on the squats. I'm surprised your hams would be so torched though so that's really just carry over from Monday. It is PERFECTLY ok to reduce the percentage more on the squats. Always keep in mind that using these percentages is a good way in terms of guidelines it is not an exact science and you cannot predict what is absolutely appropriate. But one less set would also make a big difference. It's also ok just to do the deads first but the squats are a good warmup and it also makes it harder to gauge what to do on the squats. But in any case adjusting the squats is the right reaction.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

01-26-2007, 04:16 PM	#40 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,856 Gender:	Week 2 - Friday - MEDIUM Day The Basic Lifts: Olympic Squats TT --->>> 275 lbs x 2 reps ; 185 lbs x 10 reps LT --->>> 275 lbs x 1 rep ; 185 lbs x 10 reps Flat Bench Press TT --->>> 185 lbs x 2 reps ; 135 lbs x 6 reps LT --->>> 185 lbs x 1 rep ; 135 lbs x 6 reps Pull-Ups 3 x failure TT --->>> 7 + 4 + 3 = 14 LT --->>> 5 + 4 + 3 = 12 TOTAL POUNDAGE TT --->>> 6100 lbs LT --->>> 5280 lbs The Accessory Lifts: Sit-Ups TT --->>> BW @ 3 sets x 15 reps LT --->>> BW @ 3 sets x 15 reps Cable Pull-Throughs TT --->>> 17.5 lbs @ 1 set x 20 reps LT --->>> 17.5 lbs @ 1 sets x 15 reps Reverse Hyperextensions TT --->>> 25 lbs @ 1 set x 15 reps LT --->>> 25 lbs @ 1 set x 10 reps Diet: laters... Overall Impression: ok session.....im a bit depressed (actually very very very depressed so i dont really know how my workout is....i got the sets and reps i wanted and thats that. end of story.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

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