Kbear's Lifting Journal

[kbear0101]

Today’s Workout:

Standing Military Press
70lbs x 3
85lbs x 3
95 lbs x 7

Assistance:

Incline Press
65lbs x 10
85lbs x 10
95lbs x 10
95lbs x 10

Lat Pulldowns
40lbs x 10
50lbs x 10
60lbs x 10
80lbs x 10

Tricep Pushdowns
55lbs x 8
65lbs x 8
75lbs x 8

*45 min walk with dog
*haven’t been eating that great lately…need to step it up

…I am beat…gnite

 

[kbear0101]

Today’s Workout:

Deadlifts
135lbs x 3
155lbs x 3
175lbs x 12 (my grip is holding me back, can lift a lot more weight though…light)

Assistance:

Leg Press
130lbs x 10
175lbs x 10
230lbs x 10

Prone leg curl
65lbs x 8 (3 sets)

Abs
Situps on a decline x 10 (3 sets)

*probably 45 min walk with dog later tonight
*first workout after 5 days off…flew to Puerto Vallarta with a buddy : ) great times…maybe ill post a FR…I do some goofy stuff

Have a good one people!

 

[kbear0101]

Today’s Workout

Bench Press:
105lbs x 3
120lbs x 3
135lbs x 10 (think the spotter helped with the 11th)

Assistance:

Dips
BW x 10 (3 sets)

Kroc Rows
40lbs x 10
45lbs x 8
45lbs x 8

That’s all I had in me…was supposed to do tricep push-downs but didn’t have any energy in me…
*45min walk with dog

 

[kbear0101]

Start of week 12

Today’s Workout:

Squats!
135lbs x 3
150lbs x 3
170lbs x 10 (easy)

Assistance

Leg Press
235lbs x 10
235lbs x 10
235lbs x 13

Good Morning machine
50lbs x 10 (3 sets)

Abs
BW x 10 on a decline (2 sets)
10lb plate behind my head x 8

*possibly 45min walk with dog tonight…probably going out
*Picked up some Mg the otherday and read about it...did not know how important that was...currently taking (Multivitamin, Flax, Mg)...will pick up some fish oil and Zn later on next week probably

-have a good weekend fellas!

 

[frenchbeauty]

Bro the squats are starting to look good. Great improvement man keep it up

 

[kbear0101]

Today’s Workout:

Standing Military Press
75lbs x 5
90lbs x 3
100lbs x 6 (was nice throwin 100lbs over my head!)

Assistance:

Incline Press (Machine, ugh...all the benches were occupied...better than nothing)
115lbs x 11
115lbs x 8
115lbs x 9

Assisted Wide Grip Pull-ups
X6, x 5, x 4…held last rep until failure…I suck at these..was rough

Tricep pulldowns
45lbs x 10 (3 sets)


*45 min walk with my dog later tonight


-thanks FB!

 

[Quagmire911]

Looking good!

Looking at the deads, now you've been lifting a while it might be an idea to up them more. At this stage now that you are in a groove with your form it might be a good idea to follow a weekly progression on them.

This is only a suggestion. If you do this you'll be throwing about heavier weight and you will stall faster than you would if you followed what you are doing now. However both paths lead to the same outcome. I'd say this is a good idea on deads only, all the other exercises will stall at much lower poundages.

If you're confident in your form and are interested in what I say above, throw 200lbs on there next workout and go for as many reps as you can. Depending on how well that goes will dictate how much you add the following week. You will get to the stage of adding only 5lbs a week fairly quickly and then you will stall. Then back to 5/3/1.

On your grip I think we might have discussed it before, I don't know if I've asked but what griip are you using? Alternate grip or double overhand? You should be using alternate. If you are, try and get to a local sporting goods store and get a pair of straps. Like these:

http://www.criticalbench.com/images/weight-lifting-straps2.jpg

If you need to use straps for a while, we'll talk about grip work which is an inevitablity anyway.

Keep it up,

Quagmire

 

[kbear0101]

Today’s Workout:

Deadlifts
145lbs x 5
165lbs x 3
205lbs x 7 (did this w/o gloves…had to readjust grip after almost every lift…hand was bleeding afterward…could have done 10 easy with my gloves I think…wasn’t too heavy)


Assistance

Hack Squats
155x8 (3 sets)

Prone leg curls

50lbs x 8 (3 sets)

Abs
Played around on the ab wheel for a while

*18 holes of golf! (brought a ton of booze but I actually didn’t drink! Amazing)
*45 min walk with dog

-Quagmire- I use an alternate grip, gonna hold out on the straps for a while. I am going to make my training max 225lbs for deads...ill be doing 210 at week 3...then going to progress slowly...unless you suggest otherwise

time to feast! sleep well gentlemen

 

[Quagmire911]

Like I said above I just think it would be better to throw on some weight now. If 205x7 wasn't hard and you'd have got 10 easy with gloves, I'd say next workout throw 225 on and go for as many as you can. Theres not much point in training with 210 if you can do 250x5. The only thing I could think is to watch your hernia, but if isn't uncomforable, I'd say go for a weekly progression till you stall, then back onto 5/3/1. This will also carry over to muscle gain a lot better as well and carry over to a lot of other exercises.

Keep it up...

Quagmire

 

[kbear0101]

Today’s Workout:

Bench Press
115lbs x 5
130lbs x 3
145lbs x 8

Assistance:

Incline Press
115x 5 (3 sets)

Dips
BWx10 (4 sets)

*possible 45 min walk with the dog later tonight

 

[kbear0101]

Start of week 13

Today’s Workout:

Squats!
140lbs x 5
160lbs x 3
180lbs x 10 (Felt like my form was strong, all below parallel)

Assistance:

Hack Squats
185lbs x 10
185lbs x 8
185lbs x 10

Good Morning (Machine)
50lbs x 10 (4 sets, going to do it with the barbell next time now that I am getting familiar with it)

Weighted sit-ups
X10 (4 sets)

*45 min walk with dog
*…weighed in at 188.2…need to adjust my diet and eat more, a lot more…not even halfway to my goal yet

time to eat!

 

[EFFORT]

Start of week 13

Today’s Workout:

Squats!
140lbs x 5
160lbs x 3
180lbs x 10 (Felt like my form was strong, all below parallel)

Assistance:

Hack Squats
185lbs x 10
185lbs x 8
185lbs x 10

Good Morning (Machine)
50lbs x 10 (4 sets, going to do it with the barbell next time now that I am getting familiar with it)

Weighted sit-ups
X10 (4 sets)

*45 min walk with dog
*…weighed in at 188.2…need to adjust my diet and eat more, a lot more…not even halfway to my goal yet

time to eat!

Good job at making it to the 13week mark, a lot of people don't make it this far. Post your daily diet up so we can make some adjustments

 

[kbear0101]

Today’s Consumption

Meal 1- scrambled eggs (3 whole eggs, 3 egg whites), 2 slices of wheat toast, 2 scoops of whey in water, 1 can of v8

Meal 2- Protein bar (420 cal, 32g protein, 41g carb, almonds, 1 scoop of whey in water

Meal 3-4- 1 lb ground chicken made into burgers (approx 680cal, 96g protein, 32g fat), 3 wheat buns (100 cal 1g fat 5g protein, 22g carb per bun), 1/4 baked potato

Meal 5- can of tuna, can of v8
-2 scoops of whey in a big glass of soy milk
*snacks-cheese stick, pistachios…still eating

Thanks Effort…I ate better today knowing I was going to post my diet…its difficult to post it every day...we will see what happens over the next few weeks

 

[kbear0101]

Today’s Workout:

Standing Military Press
75lbs x 5
80lbs x 5
95lbs x 8

Assistance:

Incline Press
115lbs x 6
115lbs x 5
115lbs x 6

Db Rows
50lbs x 8
50lbs x 8
50lbs x 5

Tricep Pushdowns
60lbs x 8
70lbs x 8
80lbs x 8

*45 min walk with dogg

 

[kbear0101]

Today’s Workout

Deadlifts

160lbs x 5
190lbs x 5
210lbs x 7
225lbs x 1 (wanted to feel the weight…never had 2 plates before)
250lbs x 1 (grip limited me…maybe I could have done 2…my new 1 RM actual max…new training max?)

Assistance:

Leg Press
190lbs x 8 (3 sets)

Weighted situps
X10 (3 sets)

*probably 45 min walk with dog
…my quads/ feel warm and fuzzy : )

have a good weekend people!!!

 

[Quagmire911]

Use 225 next time and go for as many reps as possible.

Warmup:

Barx8 (don't put the bar on the floor every rep, just go down to roughly the height you would in a deadlift)
90x5 (same as above)
130x3 (big plates around here, so normal range of motion)
170x1
210x1
225 2 sets, as many reps on each set as you can

The warmup sets are estimates, they don't need to be exact. But reduce the number of reps until you reach your work sets.

 

[kbear0101]

Today’s Workout:

Bench Press
105lbs x 5
115lbs x 5
135lbs x 11

Assistance:

Incline Press
115lbs x 7
115lbs x 6
115lbs x 6

Decline Press
135lbs x 7
145lbs x 6
155lbs x 5

Tricep Pushdowns
80lbs x 5
80lbs x 4 (2 sets)

*45 min walk with dog
*did decline because some guy that asked me for a spot wanted me to workout with him…so I didn’t get to do pull ups today

-You got it Quagmire, next time I do deadlifts I will follow that and push out as many as I can

 

[kbear0101]

Start of week 14

Today’s Workout:

Squats!
135lbs x 5
150lbs x 5
170lbs x 14 (all below parallel, struggled on last one, satisfied)

Assistance

Hack Squats
185lbs x 8
185lbs x 5 (had a weird pain in my left quad, but decided to put some sack into my next set)
185lbs x 10

Good Mornings (Machine…I know I said was going to try the real thing but wasn’t sure if I was doing it correctly…someone mind posting a link to a good form?)
60lbs x 10 (3 sets)

*didn’t feel like doing abs…maybe tomorrow when I get bored
*45min walk with dog


That’s all…

 

[Quagmire911]

Bit of a shameless plug, but here I am doing gm's:

http://www.youtube.com/watch?v=2jzWg0zq_vM

I was told by higher ups that the form was legit, so there you go. Note you can go lower to parallel with your back than this and use less weight. However I don't like the position it puts my back in and it possibly heightens the risk of injury. Your choice though.

Nice squats,

Quagmire

 

[kbear0101]

Today’s Workout:

Standing Military Press
75lbs x 3
90lbs x 3
100lbs x 5 (did 7 of these last time….just ran out of gas…)

Assistance

Dips
BW x 10 (4 sets)

Assisted Wide Grip Pull-ups
X6, x5, x4

Tricep Pushdowns
60lbs x 8
70lbs x 8
80lbs x 8

*possibly 45 min walk with dog..fkn tired

That’s all…