PowerBuilding Journal Part 1
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05-19-2007, 08:54 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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hey thanks for the info Eric
i will do the ghr's like that or i will lock my feet under a 135 lbs bar. that was a suggestion given to me at another forum (bb.com). i will try yours first however
as for squats: i will do 4x10 and then increase the weight the next workout to 3x10 again. thanks bro
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05-20-2007, 11:27 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Oh, yeah, I've seen a post from someone doing ghr's like that. Make sure you keep the bar from rolling around (block the plates with other plates) if you end up doing it that way. The pulley way is much more convienient if it works out for you.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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05-28-2007, 01:51 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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hey. update. i went for a vacation. i am back now. im not too well. i think i have lost some weight ebcause of that. hopefully will get it back. will workout from tuesday. have a great week everyone
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05-29-2007, 08:08 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 3
Workout:-
Squats = 3 sets x 3 reps x 275 lbs (125 kgs)
Good Mornings = 3 sets x 5 reps x 110 lbs (50 kgs)
Step-ups from below parallel = 3 sets x 5 reps x 185 lbs (90 kgs)
Glute Ham Raises = n/a
TOTAL POUNDAGE:-
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 lbs
Overall Impression:-
quite a few things of note. i had fever today when i went to workout. add to that a cough and a cold. im fine now however.
squats: good form all over. it felt amazing!
good mornings: reduced the weight because i went all the way to parallel. felt very different but im liking this exercise
step-ups: same old same old
GHRs: i still dont know how to do this. i need to figure out what to do to substitute this exercise with.
overall: great workout
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05-30-2007, 12:21 PM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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If you absolutetly cannot find a way to do the GHR's then I think you should simply start doing the step-ups from a higher platfrom and not add anything at this point. Especially since you are doing the keystones. But there's got to be somehing you can do. If I can do them in my basement without a machine then you should be able to figure something in a gym
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05-30-2007, 09:18 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ i will try to figure it out.
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05-31-2007, 09:58 AM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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Summer '07 Upper-Lower Split
UPPER HEAVY - WEEK 3
Workout:-
Flat Bench Press = 3 sets x 3 reps x 185 lbs (85 kgs)
Pin Press from Bottom = 4 sets x 6 reps x 135 lbs (60 kgs)
JS Rows = 3 sets x 6 reps x 155 lbs (70 kgs)
Front Plate Raise = 2 sets x 15 reps x 25 lbs (10 kgs)
Seated Dumbbell Curls = 2 sets x 9 reps x 30 lbs (14 kgs)
Pulley Push Downs = 1 set x 20 reps x 30 lbs (15 kgs) TOTAL POUNDAGE:-W3 --->>> 9,585 lbs
W2 --->>> n/a
W1 --->>> 7,150 lbs
Overall Impression:-
i decided to do monday's session today because i missed monday's workout. i have fallen very ill and am under a lot of medication so i am wondering how i was able to lift so heavy today. i am glad i was still able to progress. feels good. in these last 2-3 days i have lost 5 lbs. i was on a shitty diet till today but i finally managed to get in the right amount of protein, etc. so all is well. i should recover in another 2 days. hopefully. my shoulder is feeling a little wierd though. left shoulder. im a little concerned about this. perhaps doing my rehab tomorrow might help. i think my tiny shoulder muscles are a little sore thats it.
as for the workout, it was good.
Bench Press: good form
Pin Press: chest was toasted lol
JS Rows: felt great as always!
Plate Raises: made the shoulder feel better. not 100% as yet but close. like 70% from 20%. so im happy. tomorrow's rehab will make it go to either 100% or 20% again. i hope the former.
Curls and Extensions: boring stuff. just glad i progressed haha my arms are looking awesome now!
Overall: going to see Pirates III tomorrow morning. should be fun. workout was fun too. hope everyone is having a good week and thanks for reading!
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05-31-2007, 11:54 AM
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Rank: Heavyweight
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Join Date: Jul 2005
Posts: 6,314
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Good progression. You need to go heavier on the pulley pushdowns rather than such high reps. Go heavier and do more sets or something. You'd be much better off with another type of extension, imo...do regular tri extensions or skullcrushers bother your shoulders?
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05-31-2007, 11:44 PM
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Rank: Light Heavyweight
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
Posts: 4,794
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^^^ no they dont bother my shoulders. i just chose pulley extensions (pushdowns) coz they're fun to do. no real reason. ill shift to skull crushers come monday thanks eric
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06-01-2007, 05:21 AM
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Rank: Member
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Join Date: Jan 2007
Posts: 188
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Quote:
Originally Posted by Sentinel
Glute Ham Raises: i dont have a place to do these or even a ghetto GHR so someone please suggest a substitute which i am not using on the second lower day. instead of these i did 2 sets of hyperextensions.
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Maybe you can try setting a squat rack safety bar down to it's lowest setting (if your rack is adjustable that low) and hook your feet in there. I tried this last night and the lowest setting was perfect for me. I couldn't even do one GHR, but it was a nice solid rig.
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What don't kill you make you more strong -- Metallica - Death Magnetic
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