Gabriel's Fitness Journal.

[Go Go Gabriel]

This is going to be my fitness journal. Will specify later. For now let me make a quick note that I have a very strong and defined upper body. But my lower body and cardio are my major weak points. Currently working on my weak points while pushing my strong point even further.

I'm 150 lbs almost benching twice my body weight, that's my bench goal. Will max out my curls for the first time in my life this week just to find out what it is.

Goals for lower body.
- Squat 300 lbs.
- Deadlift 300 lbs.
- Run a 6 minute mile. (10 mph for 6 minutes)

Need to set more incremental goals, also my process for getting these goals is fine right now. Will add more details later though!

 

[morepoonplease]

how tall r you?

 

[morepoonplease]

your numbers are very impressive, i just maxed out my bench at 270 today however i am 6' 4" @ 228lbs

 

[Being_the_Don]

Date: 6-24-10. Thursday.




Bench Press.
5 x 135.
5 x 155.
3 x 185.
3 x 205.
2 x 225.
2 x 225.
2 x 225.
2 x 225.
2 x 225. (Friend spotted me on last set )



Incline Bench Press.
4 x 135.
4 x 155. (Friend spotted me)
4 x 135.
4 x 135.



Abdominal Crunch.
20 x 10.
20 x 20.
20 x 30.
20 x 40.
20 x 65.


Curls.
70 x 10 dumbell.
5 x 45 barbell.
50 x 15 dumbell.
10 x 45 barbell.
20 x 20 dumbell.
10 x 45 barbell.
12 x 25 dumbells.
10 x 35 barbell.
(This made me sore for a week!)

Very good considering that you and I are the same height and about the same weight, too. To date, my maximum flat bench is 265 pounds.

 

[Kerpal]

Where are the squats & deadlifts?

 

[Being_the_Don]

Thanks man, how much do you weigh? My highest bench ever was 275 lbs while I weighed 150. It has gone down ever since I went on vacation. Working on getting it back up and breaking my own record!

Right now I'm at 160 pounds, normally it's a few pounds less. I agree with you, the greatest thrills come from competing with and beating yourself.

 

[Kerpal]

I rarely do those as my gym doesn't have a squat rack. And my normal gym partner that I did squats with hasn't been going so consistently.

You should switch gyms. What about deadlifts? All you need is a barbell.

 

[Being_the_Don]

Dips.
20.
15.
20. (Hard)
11. (Real hard)

Super set dips with Dumbbell Rows.

Dumbbell Rows.
10 x 50. (Too hard, my fingers came loose, forearms were exhausted)
10 x 35. (Got hard at the end)

Are those chest or tricep dips that you're doing with the dB rows? And how much rest are you giving yourself between sets?

 

[Being_the_Don]

Um like 1 or 2 minutes tops between sets, I'm really good at dips.

I don't know what the difference is... You mean how wide my hands are while doing dips? They're closer together so it's tricep dips. But its like 2 or 3 inches of difference lol I don't know how much that really changes.

Here's an example of tricep dips, the guy just added weight for added conditioning.

http://www.youtube.com/watch?v=T1ERHop9yrY&feature=related

Here's an example of tricep dips and chest dips.

http://www.youtube.com/watch?v=m0-5bEsrSX8

The thing to remember is that tricep dips have an emphasis in the triceps and chest dips work the upper chest.