Dfst
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02-26-2008, 06:57 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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I hate it when spotters touch the bar before they absolutely need to. I hope you get your clean 270x5 next time. Good luck.
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02-26-2008, 10:43 AM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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^^
yep x2
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02-26-2008, 10:56 AM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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2/26/08 Lower Body Workout 2
OVERHEAD SQUATS 3X5 - 5, 5, 5
so i could just focus on getting the movement down i did these with a broomstick that we had sitting around the weightroom, even when just using a broomstick i thought it was somewhat difficult to use proper form
SQUATS 3RM - 405x3
the program calls for a 1RM on either squats or deadlift every week, i like doing heavy sets of 1 and working up to a 1RM on deadlift, but when i do squats i prefer doing a 3RM or or 5RM instead of a 1RM
GOODMORNINGS 3X5 - 190x5, 190x5, 190x5
GHR 3 SETS - 3, 3, 3
HYPEREXTENSIONS 2X10-12 - bw+45x12, bw+45x12
WEIGHTED ABS 6 SETS - done
good workout, i'm going to keep working on progressing my 3RM on squats
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02-26-2008, 11:40 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Good work on the squats. Keep it going.
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02-26-2008, 12:08 PM
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Rank: Light Heavyweight
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Join Date: Sep 2006
Location: Alberta , Canada
Posts: 3,077
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Big #'s, good job!
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02-26-2008, 05:28 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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thanks guys, my lower body has always been a strong point for me
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02-26-2008, 05:46 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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also, i have never watched my diet all that closely, but since joining this site i have read some of the nutrition stickies and threads and for the past 2 weeks i have been following a fairly consistant diet, i think i am doing alright with it, but i'd appreciate it if you guys took a look at it and let me know what you think:
meal1 - whole wheat bagel with peanut butter, coffee (650 calories, 26g protein)
meal2 - pre-workout - 1 scoop whey protein, 1tbs creatine mono, 1 banana (150 calroies, 25g protein)
post-workout - 2 scoops whey protein, 1tbs creatine mono, 6oz light yogurt (310 calories, 54g protein)
meal3 - eaten 45minutes-1hour after my workout - turkey and ham sandwhich on whole wheat bread with 1 slice american cheese and spinach leaves (340 calories, 30g protein)
meal4 - 1 grilled chicken breast (288 calories, 55g protein)
meal5 - 1 can tuna (125 calories, 28g protein)
meal6 - chicken breast or red meat with steamed vegtables (generally broccolli and/or spinach), 1 tbs extra virgin olive oil (493 calories, 56g protein)
meal7 - within an hour of going to bed - 1 cup low fat cottage cheese (180 calories, 26g protein)
and throughout the day i drink 1/2 gallon skim milk (720 calories, 64g protein) and a lot of water
the calories and protein figures are just approximations that i came up with based on the food labels and serving sizes, but i think they are fairly accurate
overall that would give me about 3256 calories and 362g protein for the day at a current body weight of 243. so what do you guys think?
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02-26-2008, 06:28 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: NC
Posts: 3,268
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Looks pretty good. Are you taking in enough carbs with your creatine monohydrate? I don't know how much is necessary.
Edit: Just looked into that...found that 35gr is "suggested" with 5gr CM although it may be a little excessive.
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02-28-2008, 08:26 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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2/28/08 Upper Body Workout #2
SPEED BENCH PRESS 9X3 - 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3, 175x3
three slightly different grips, paused on my chest
CLOSE GRIP BENCH PRESS 5RM - 265x4
well, looks like my close grip bench press hasn't completely caught up to my regular bench press quite yet, i only got 4 good reps, i needed help on number 5 so i am going to stay at this weight again for next week
MILITARY PRESS 3X5 - 135x5, 135x5, 135x5
decided to change it up a little bit this week and do my overhead pressing with a barbell instead of dumbbells
WEIGHTED DIPS 2X8 - bw+45x8, bw+45x8
PULL UP/CHIN UP ROTATION 6X6 - 6, 6, 6, 6, 5, 5
CABLE TRICEPS EXTENSION 3X10-12 - 84x12, 84x12, 84x10
INCLINE DB CURLS 4X8-10 - 35x10, 35x10, 35x10, 35x9
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02-29-2008, 03:13 AM
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Rank: Lightweight
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Join Date: Oct 2006
Location: New Jersey
Posts: 1,357
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Good work Rob keep it going
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