Ross' Strength Journal - Page 40 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

Andrew.cook · 07-02-2008, 09:33 AM

Quote:

Originally Posted by Ross86

It should stay locked.

I have been able to keep it locked so far, but it's weak. I have to concentrate to keep it that way. As I'm becoming more acclimated to this program, it's becoming stronger. I'm very not used to the energy/focus required for this training style. I think I'll add in the RDLs when I rotate exercises. I really appreciate the help Andrew. Thanks for reading

I should say that on exercises like SLDL or good mornings that I would worry less about moving weight than using good form and letting the weight help make the movement obvious. By that I mean that the weight should be enough to make it obvious that you have to stay tight, and it should be enough that it shows you where your flexibility is. You should feel the stretch in your hams and the arch in your back all at once. The weight really is there to act as a feedback tool. I wouldn't start adding weight until the feedback starts to diminish. Once you are using a good ROM and the back arch is second nature without it being a concentrated effort... THEN move the weights up a bit.

Ross86 · 07-03-2008, 11:10 AM

Update

Body weight - 168 to 169

So I'm down a couple of lbs in weight. I ended up not doing a strict cutting cycle like I outlined. When I got serious about losing some fat, I figured my maintenance calories were around 2500-2700. So that's what I've been eating at. Or just a bit above. I've been doing cardio. I've also been taking 3g of CLA per day, and a variety of stims (all are primarily EGCG/caffeine). My strength has still been going up, and I'm looking leaner. I've lost at least 2% BF, if not more. And I have added some muscle mass. It's been a very slow process, but I'm happy. Hopefully I'll be able to keep it up for a while.

Ross86 · 07-03-2008, 01:17 PM

P rows - 120 X 12, 8, 6
DB rows - 50 X 15, 12, 10
Lat pulls - 120 X 15, 12, 8
Curls - 55 X 10, 10, 8, 8
Hammer Strength Rows - 140 X 15, 12, 10

I talked with a few people about the workout I'm doing and it looks like I'll have to increase calories. Every set to failure kind of sucks. And apparently my body will eat itself very quickly training like this.

Ross86 · Yesterday, 12:43 PM

Squats - 225 X 15, 12, 10
Leg press - 200 X 20, 15, 12
Leg curls - 110 X 10, 7, 5
Narrow stance squats - 135 X 15, 12, 10

I'm becoming better conditioned to this kind of workout. But obviously I'm not pushing myself as hard as I need to be. The fact that I have a pattern on my reps shows that. It's getting better.

Ross86 · Today, 10:50 AM

Bench press - 160 X 16, 9, 6
Incline DB press - 50 X 10, 6, 4
Dips - BW X 11, 8, 7
Tri ext/press combo - 45 X 20/12, 12/10, 10/6

No more incline db press...shoulder can't take going anywhere near to failure. I'll probably replace that with hammer strength incline press or some kind of machine shoulder press.

07-03-2008, 11:10 AM	#392 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	Update Body weight - 168 to 169 So I'm down a couple of lbs in weight. I ended up not doing a strict cutting cycle like I outlined. When I got serious about losing some fat, I figured my maintenance calories were around 2500-2700. So that's what I've been eating at. Or just a bit above. I've been doing cardio. I've also been taking 3g of CLA per day, and a variety of stims (all are primarily EGCG/caffeine). My strength has still been going up, and I'm looking leaner. I've lost at least 2% BF, if not more. And I have added some muscle mass. It's been a very slow process, but I'm happy. Hopefully I'll be able to keep it up for a while.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" "Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man Stone Black

07-03-2008, 01:17 PM	#393 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	P rows - 120 X 12, 8, 6 DB rows - 50 X 15, 12, 10 Lat pulls - 120 X 15, 12, 8 Curls - 55 X 10, 10, 8, 8 Hammer Strength Rows - 140 X 15, 12, 10 I talked with a few people about the workout I'm doing and it looks like I'll have to increase calories. Every set to failure kind of sucks. And apparently my body will eat itself very quickly training like this.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" "Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man Stone Black

Yesterday, 12:43 PM	#394 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	Squats - 225 X 15, 12, 10 Leg press - 200 X 20, 15, 12 Leg curls - 110 X 10, 7, 5 Narrow stance squats - 135 X 15, 12, 10 I'm becoming better conditioned to this kind of workout. But obviously I'm not pushing myself as hard as I need to be. The fact that I have a pattern on my reps shows that. It's getting better.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" "Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man Stone Black

Today, 10:50 AM	#395 (permalink)
Ross86 Rank: Lightweight Experience: > 1 Year Join Date: Jan 2007 Posts: 1,284 Country: Gender:	Bench press - 160 X 16, 9, 6 Incline DB press - 50 X 10, 6, 4 Dips - BW X 11, 8, 7 Tri ext/press combo - 45 X 20/12, 12/10, 10/6 No more incline db press...shoulder can't take going anywhere near to failure. I'll probably replace that with hammer strength incline press or some kind of machine shoulder press.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" "Your best day isn't the day you go in and perform at your peak, setting personal bests, and running through obstacles like they aren't even there. Your best day is when you feel like shit, you have no motivation, and all you want to do is stay in bed ... but you don't; you get your ass up, and you take care of business. THAT'S YOUR BEST DAY." - A very wise man Stone Black

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