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somehow i knew you would say something like that :(

i will do those BW exercises u mentioned. next time. this is the first time ive ever used that machine and i just wanted to use it to see what it feels like haha.

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Make sure you look up how to do them properly.

yup. will do, sir.

Fall '07 - Upper 2, Week 26

Overall Impression:

very nice workout today. i got vids too. well, 1 vid haha..

diet was clean. the only sad thing is that this week i have:

4 exams
2 quizes
2 presentations
1 paper

and i havent done anything. i slept for 2 hours last night and im most likely going to sleep for even less time tonight. which sucks. but anyways..on with the workout:

Military Press

ok so the goal was to take 135 lbs and do as many sets as i feel like of as many reps as i feel like but to make sure that form does not break down and i do not go to failure but i am very close to hitting failure. so after my warm-ups, i did:
1.) 135 x 4
2.) 135 x 2
3.) 135 x 4
4.) 135 x 3
5.) 135 x 1
6.) 135 x 1
this was good. i got a vid of set 3. im waiting for youtube to scan it. i am very happy with my progress on this. weighing in at 175, 135 lbs for an overhead press is like 40 lbs lighter than my bodyweight. im pretty happy. my shoulders felt pretty strong. my video is out here:

OHP 135x4

Pull-ups = 20 sets of 2 reps in 20 minutes

i am going to be doing a density training plan set up by Coach Ethen Reeve to improve my pull-ups. it is a 9 week block where i do a particular number of pull-ups in a timed interval.
this week i did 20 sets of 2 reps in 20 minutes. that means 2 pull-ups at the top of every minute. yes, i do use a stopwatch. this is the plan:
20 sets of 2 reps for 20 minutes
13 sets of 3 reps for 13 minutes
10 sets of 4 reps for ten minutes
8 sets of 5 reps 8 minutes
7 sets of 6 reps for 6 minutes
6 sets of 7 reps in 5 minutes
5 sets of 8 reps in 5 minutes
4 sets of 10 reps in 4 minutes
3 sets of 13 reps in 3 minutes
except this doesnt always happen. it takes time and many a time i will have to repeat the set-rep scheme for a few weeks. which is fine.
today's pull-ups were good and pretty easy. i was tired by the end of it but im not sure whether 13x3 is possible. im afraid i would fail.

Flat Dumbbell Unilateral Press = 3 sets x 10 reps x 50 lbs

felt awesome! next week im doing 3x12x50.

Lat Pull Downs 2 sets x 8 reps x 150 lbs superset with Dumbbell Pull Overs 2 sets x 8 reps x 55 lbs

yes, a bodybuilder type finisher for this session.

Leaving Thoughts:

it was a cool workout. now, i have tons of stuff i need to do...

thanks for reading everyone and i hope y'all have a less stressed week than me (not that im very stressed out....which is perhaps the problem).

6 sets of 7 reps in 5 minutes
5 sets of 8 reps in 5 minutes
4 sets of 10 reps in 4 minutes
3 sets of 13 reps in 3 minutes

^^Have fun with that!

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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i dont see that happening for a long time. haha..

It's easy! I've done it with 15 added pounds. But, yes, basically wait until you feel like the reps are easy to get before you move on. You shouldn't have to do the first one more than once more.

That set-up is a little off, btw. You get a minute for each set each and every time.

20x2 in 20 minutes
13x3 in 13 minutes
10x4 in 10 minutes
8x5 in 8 minutes
7x6 in 7 minutes
6x7 in 6 minutes
5x8 in 5 minutes
4x10 in 4 minutes

Remember, the goal is to be able to do a set of 20 (someone could pick other reps to go for and use this scheme). This is just a means to an end. At this point or even before you may be able to bang out a set of 20....you've done 40 reps in 4 minutes so it just depends on how easy it is. If your do it and feel like you have a lot left in the tank, then next time you may be ready for your 20. It's unlikely that you have to go all the way to 3 sets of 13. Obviously if you carry it all the way to 2 sets of 20 in 2 minutes then you suck at math

On the OHP's you still need to get your elbows forward of the bar. I think. It's hard to tell from that angle. They looked good though. You may as well go back to your primary progression. But feel free to do that kind of thing any time you want or feel it's necessary.

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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.

oh no not at all. im doing the 13x3 next time. im just saying that it was tiring haha..but then who said it was gonna be easy??

LOL...ok sir, understood.


ok cool. ill go back to 130 next time. thanks for the critique. u know when i will truly be happy with myself? when u tell me that i was PERFECT. so far thats happened like a handful of times and i think most of it was regarding squats haha...

ok about today...didnt workout...i was lazy :(

You can never be perfect. There is always room for improvement or refinement. I never consider myself, or anyone else, perfect. People who tell others they're "perfect" are not doing them any favors.

i know, sir. i just find motivation in perfecting my form and meeting ur expectations, sir. i use ur critique as a way for me to get there.