Dfst
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04-03-2008, 10:55 PM
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Rank: Light Heavyweight
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Join Date: Jan 2007
Location: Saskatoon, Sk, Canada
Posts: 3,272
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You're moving some impressive weights around. Keep it up!
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04-08-2008, 06:01 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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thanks ironworker
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04-08-2008, 06:17 PM
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Rank: Light Heavyweight
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Join Date: Aug 2007
Posts: 4,221
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since we already have a beast on the site...we gotta get a new name for you.
how about "Hoss" ?
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04-08-2008, 06:19 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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i guess i haven't updated this very recently, i've been real busy with school lately, but i have still found time to get to the gym. here what i have been up to...
4/4/08 Lower Body #2
Clean/Front squat 3x5 - 165x5, 165x5, 165x5
Deadlift 3rm - 455x3
i dropped the weight down from 475 so that i could make sure that i got all 3 reps
Lunges 3x10 - 115x10, 115x10, 115x10
Hyperextensions 3x10-12 - 25x12, 25x12, 25x12
i held the weight further way from my body and held the top position for as long as possible on the last rep of every set
Abs 6 sets - done
Bodyweight Calf Raise 3x20, 2x12 - 20 20 20 (both legs) 12 12 (single leg)
4/7/08 Upper Body #1
Bench Press 4x10 - 225x10, 225x10, 225x8, 225x7
i didn't get all of the reps so next week i am going to drop down to 4x8
Incline DB Bench Press 3x8-10 - 70x10, 70x10, 70x10
DB Rows 5x5 - 115x5, 115x5, 115x5, 115x5, 115x5
DB Lateral Raise 3x10 - 30x10, 30x10, 30x10
i've kept this weight constant for a few weeks to really work on form and make sure that i complete all of the reps without cheating
FacePulls 3x10 - 151x10, 151x10, 151x10
i've finally hit the point on these where i had to use body momentum to get the last few reps, i still felt it in my upper back/traps/rear delts. should i keep using body momentum or keep the weight the same and focus on keeping the good form?
Cable Triceps Extension 3x10-12 - 84x12, 84x12, 84x12
EZ Bar Curls 4x10-12 - 75x12, 75x12, 75x12, 75x12
4/8/08 Lower Body #1
Squats 3rm - 415x3
i made sure to have one of the personal trainers watch my depth on squats today to make sure that i was going deep enough, from what he told me i went below parallel on the first rep, the second rep i was a little bit high (he said i was right at parallel but from what i felt i was pretty sure that i was a little to high) and the 3rd rep i made sure to go deep and make sure i broke parallel, from what he told me it was my deepest out of all three of the reps, but i'm still a little pissed that i didn't quite get deep enough on rep 2 so i might keep the same weight and make sure to go deep on all three next week.
Goodmornings 3x5 - 195x5, 195x5, 195x5
this is becoming one of my favorite exercises, it is great for strengthening my lower back and it hits the hamstrings
Hyperextensions 3x10-12 - 45x12, 45x12, 45x12
i tried to hold the last rep of every set at the top for as long as i could, i was really feeling it in my back and glutes when i was finished
Leg Press 3x10-12 - 410x12, 410x12, 410x12
Abs 6 sets - done
Leg press Calf Raises 4x10-12 - 500x12, 500x12, 500x12, 500x12
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04-08-2008, 11:46 PM
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Rank: Middleweight
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Join Date: Aug 2007
Location: Australia
Posts: 2,029
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Quote:
Goodmornings 3x5 - 195x5, 195x5, 195x5
this is becoming one of my favorite exercises, it is great for strengthening my lower back and it hits the hamstrings
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Agreed, I love them too! Very nice squats too.
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04-09-2008, 03:49 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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Nice work Rob. Enjoy.
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04-10-2008, 06:48 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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thanks guys, i'm still a little annoyed that i didn't get as deep as i wanted to on all of my squats the other day, but i'll give them another go next week
4/10/08 Upper Body #1
Bench Press 3rm - 280x3
i think this tied my all time 3rm and i was able to get it all clean, so i was pretty pumped about that, next week i'm hopping to get 285x3
Floor Press 5rm - 255x5
Push Press 5x5 - 155x5, 155x5, 155x5, 155x5, 155x5
these went up pretty well, my overhead pressing has never been all that great and i'm thinking that the little bit of leg drive that i get with the push press is helping me get up more weight (obviously) and helping me get over the mental block that i had with military press
Dips 3x8-10 - 45x10, 45x8, 45x8
Pull Ups/Chin Ups 6x6 - 6, 6, 6, 6, 6, 6
Tate Press 3x10-12 - 45x12, 45x12, 45x12
DB Curls 3x8-10 - 45x10, 45x10, 45x8
i was running low on time so i super set the tate presses and the db curls
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04-11-2008, 05:17 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 luck with the bench next week
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04-13-2008, 04:06 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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thanks widdoes, i have always had some problems with my pressing movements (both bench press and overhead presses) so i am always excited when i make good progress on them
here is my lower body #2 from friday....
4/11/08 Lower Body #2
Clean/Front Squat 3x5 - 175x5, 175x5, 175x5
great movement - i think these are great for explosiveness and leg development, the only thing is i think i am going to have difficulty improving on these and deadlift week in and week out
Deadlift 1rm - 135x5, 225x5, 315x3, 405x1, 455x1, 495x1, 515x1, 535x0
515x1 tied my old 1rm which i was fairly happy about b/c for whatever reason i wasn't feeling all that strong on friday. i was especially having trouble with my grip. i use a double over hand grip up to 455 and then switch to an over/under grip when the weight gets real heavy. on the 515 i felt my grip slipping but i was able to get the weight up and hold it at lock out before setting it down, on 535 i was able to get the weight moving but my grip just gave out and i couldn't hold it. it is frusterating b/c i know that i am strong enough in the legs and back to get the weight up but i just can't hold it. i posted all of the warm up sets that i did to see what you all thought about it (is it too many sets and could that be why my grip was giving out?). also, i was wondering what everyone thought about the idea of investing in some chalk or straps. right now i don't have anything like that. does chalk really help that much? would it be enough to help me keep my grip and get the weight up? also, should i invest in straps? my only problem with that idea is that im worried if i do start using straps my grip strength wont increase and i'll never be able to get the weight up without them. what does everyone think
Lunges 3x10 - 125x10, 125x10, 125x10
Hyperextensions 3x10-12 - 25x12, 25x12, 25x12
Abs 6 sets - done
Bodyweight Standing Calf Raise - 12 12 (single leg) 25 25 25 (both legs)
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04-14-2008, 07:19 PM
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Rank: Member
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Join Date: Feb 2008
Posts: 116
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4/14/08 Upper Body #1
Bench Press 4x8 - 225x8, 225x8, 225x8, 225x8
i stalled out on the 4x10 so i switched to 4x8 this week just like i planned on
DB Incline Bench Press 3x8-10 - 75x8, 75x8, 75x8
the plan is to increase the reps until i make it to 3x10, then i'll bump the weight up again
Cable Rows 5x5 - 204x5, 204x5, 204x5, 204x5, 204x5
i decided to give these a try this week as my rowing exercise pretty much just b/c i haven't done them in a while and all of the adjustable benches that i use to do db rows were being used
DB Lateral Raise 3x8-10 - 35x10, 35x8, 35x6
after 3 weeks at 30lbs db's i decided to bump up the weight, i wasn't able to get all of my reps, but i'll keep on working on these until i get all of my reps
FacePulls 3x10 - 84x10, 84x10, 84x10
a lot less "weight" than i have used in previous weeks but that is b/c i switched to a cable machine with fewer pullies so there is less assistance and the weight feels "heavier"
Skull Crushers 3x10-12 - 105x12, 105x12, 105x11
EZ Bar Curls 4x8-10 - 95x10, 95x10, 95x9, 95x8
btw - i just posted my deadlift question in the training forum
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