Kbear's Lifting Journal

[kbear0101]

Hey Fugly,

My lower back was fine after deads…my right ankle still hurts though not sure what the hell I did….

About the increase in volume…i think my body was adjusting to just doing 3 sets….and I felt like the intensity was only moderate in my workouts so I added another set in to try to step it up…

Not sure on results yet just started doing it the last couple of weeks or so…Rarely ever do shrugs so I just went balls to the walls today on them with the intention it would help my grip

 

[Fuglydude]

They'll definitely help your grip and improve your deads. Are you using chalk? Powercleans are another great upper back development exercise that is overlooked. It can take a while to learn how to do them properly, but its a great movement for really developing explosive power.

 

[kbear0101]

I just use gloves with the wrist support...broke my wrist a few years back and it buggs me during certain lifts...primarily benching/dips though...will look into the powercleans they look fun...what day would you do them with? and before your main lift or after?

 

[Fuglydude]

I have wrist issues too... namely "loose" wrists. The tendons in my wrist aren't super tight. I have a similar problem w/ ankles... not sure if its something genetic issue w/ my distal joints. I tend to get tendonitis when I don't tape them. Tape is great for added wrist support. Tape + chalk = awesome!

I just do cleans as a warm up. If you're doing 3x or 1x w/ 80-95% of a max, you're not gonna dip into your metabolic reserve but you will really fire up your nervous system. Just make sure your form is good and you're explosive. I do them usually on deadlift and squat days just to kickstart my CNS.

 

[kbear0101]

Todays Workout
…
Leg Extensions
80lbs x 5
140lbs x 5
200lbs x 10
200lbs x 10
200lbs x 9

Prone leg curls
5 sets of 5-10 reps

Lower Back Machine
5 sets of 5-10 reps

Ab wheel
*45 min walk with dog

There is no way a leg extension can be comparable or substituted for a heavy leg press or squat…they were not easy to do but it just doesn’t put the same stress on your body…this is better than nothing though I hope! Really need to put in some glute ham raises next time…

Fugly, thank you for telling me about the tendinitis you have….I read about it and probably what I have…so I am giving deadlifts and squats a break for a lil while….if I kept on the path I was going I might have ended up rupturing a tendon in my ankle/heel

Again if anyone has any suggestions to beef up my leg day without using my ankles much appreciated…cant do the straight leg DL cure : (

Have a good weekend people!!!

 

[Quagmire911]

Seated good morning?

 

[kbear0101]

Today’s Workout:

Bench Press
Warm-up
135lbs x 5
150lbs x 3
170lbs x 4 (PR! Spotter said I did 5 but don’t believe him…calling it 4)

Assistance

Incline Press Machine
170lbs x 5
170lbs x 5
170lbs x 7
170lbs x 1

Dips
BW x 8-10 reps (3 sets)

Tricep Pushdowns
70lbs I think? X 9-14 reps (4 sets)

*45 min walk with dog

-didn’t make it to the gym yesterday I was drinking and playing video games with a friend all day : ( bad!
-thanks Quag will incorporate the seated GMs next time its leg day

That’s all…

 

[Quagmire911]

It is more of a back exercise right enough/substitue for the deadlift.

Maybe try some of these:

http://www.tmuscle.com/free_online_...raining_performance/dispelling_the_glute_myth

If you're not out too long, say a month or so, you won't lose any muscle. It'll just take a few weeks for the CNS to come back online, similar with what happened with Kerpal.

Hitting leg machines hard will keep them more active as well. Make sure and do the aduction and abducion machines.

Nice bench PR, not to far off 200lbs!

 

[kbear0101]

Start of Week 22

Today’s workout:
…

Leg extensions
Warm-up
100lbs x 5
150lbs x 5
200lbs x 5
245lbs x 7 ( 2 sets, 245 is max weight…probably not good for the knees)

Prone leg curls
80lbs x 5-9 reps (4 sets)

Seated Good Mornings
Bar x 10
55lbs x 10
75lbs x 10 (3 sets)

Kroc Rows
60lbs x 5-9 reps (3sets)

*45 min walk with dog

-ankle is feeling better since I have it kept in an ace bandage, needs more rest
-appreciate the link Quag will attempt some of those maneuvers

That’s all…

 

[kbear0101]

Today’s Workout:

Standing Military Press
Warm-up
80lbs x 5
90lbs x 5
105lbs x 5
105lbs x 3

Assistance

Shoulder Press Machine
160lbs x 7
160lbs x 7
160lbs x 5
150lbs x 3

Finished off with sets of cable rows and cable lat pulls

*45 min walk with dog

Meh….

 

[kbear0101]

Took a week off to rest! I am in high spirits this week…it’s time for a change in my routine so for 2 months I am going to follow the Abercrombie Workout that someone posted a while ago (nobody was to impressed with it due to not any deadlifts in the routine and light on the squats...which will work good for me because my ankle is still healing)…anyway I am going to stick to it.

Start of week 1

Bench Press
155lbs x (4-6 reps) (3 sets)

Decline Press
155lbs x 6, 4
135lbs x 7

Incline Press
140lbs x 5
110lbs x 5
110lbs x 5

Flys
4-6 reps (3 sets)

Cable Rows
4-6 reps (3 sets)

Lat Pull downs
4-6 reps (3 sets)

Shrugs
4-6 reps (3 sets)

*45 min walk with dog

That worked me good! Time to eat

 

[kbear0101]

Today’s Workout

Squats
115lbs x 5
155lbs x 5
185lbs x 5

Leg extensions
245lbs x 5 (3 sets)

Prone Leg Curls
70-90lbs x 6 (3 sets)

Reverse Curls
Weight x (4-7reps) (3 sets)

Weighted crunches (3 sets)

Ab exercise (Forgot name) (3 sets)

*45 min walk with dog

 

[kbear0101]

Today’s Workout

Tricep Pushdowns (rope)
85lbs x 6
100lbs x 5
100lbs x 5

Barbell Curls
65lbs x 5 (3 sets)

CG Bench (Smith Machine)
115lbs x 5
135lbs x 6
155lbs x 6

Standing Military Press
85lbs x 3
100lbs x 3
110lbs x 6

Upright Rows
3 sets of 5 reps

Lateral Raises
3 sets of 5 reps

Dips
BW til failure (3 sets) (10-17 reps)

*45 min walk with dog

-the only modifications to the program I have made are continuing the 5/3/1 on the 4 big lifts to keep increasing weight and making PRs…other than that I am following it exactly

Have a good weekend people!

 

[kbear0101]

Start of week 2

Today’s Workout
Bench Press
135lbs x 3
150lbs x 3
170lbs x 3 (Ugh, not sure what happened today…the 135lbs x 3 felt kinda heavy so I knew it was gonna bad…confused)

Decline Press
135lbs x 6 (3 sets)

Incline Press (Machine)
150lbs x 6
155lbs x 6
155lbs x 5

Pectoral Flys
3 sets of 6 reps

Lat Pulldown
3 sets of 6 reps

Cable rows
3 sets of 6 reps

Barbell shrugs
185lbs x 5
205lbs x 5
225lbs x 8 (neck feels funny)

*45 min walk with dog

That’s all….

 

[kbear0101]

Today’s Workout

Squats!
135lbs x 5
155lbs x 3
175lbs x 3
200lbs x 6 (Feels good to squat again! Missed them)

Leg extensions
245lbs x 5 (3 sets)

Good Mornings
3 sets of 5

Reverse Curls
3 sets of 5-6

2 different ab exercises 3 sets til failure

*45 min walk with dog

That’s it…

 

[Quagmire911]

Good to see you healed up!

What are the stats looking like? Getting that six pack for summer?

 

[kbear0101]

Today’s Workout:

Standing Military Press
85lbs x 5
100lbs x 3
115lbs x 4 (did wrong week on accident)

Upright Rows
3 sets of 5-6

Lateral Raises
2 sets of 10

CG Bench
3 sets of 5-10

Tricep pushdowns
3 sets of 6

Dips
BW til failure 3 sets

Bicep curls with a cable machine

*45 min walk with the dog….

- changing it to MWF next week…did T/Th/Sat because I was too hung over to go on Monday…

-Quag…no idea what my stats are but I am starting to look real mean : ) Not trying to get a 6 pack just following the program...cannot cut until I obtain my original goal...I am getting close!

 

[CarlitosWay]

hmmm you could use some forearm work...pin wheels, hammers or reverse cable/preacher or ez bar curls.

Help tons for maintaining/improving elbow health and will help your bench to as forearms/brachialis play a big role in stabilizing any loads you're holding.

 

[kbear0101]

Stabilizing loads is most pivotal Carlitooooo! Haha… I do reverse curls on leg day...add in another exercise there you think? Thanks for your input man

 

[CarlitosWay]

Stabilizing loads is most pivotal Carlitooooo! Haha… I do reverse curls on leg day...add in another exercise there you think? Thanks for your input man

No only one exercise for the brachialis is suffice.. Just make sure you're using proper form on those reverse curls as most do them wrong.

Watch this vid and see if your technique could use tweaking.

http://www.youtube.com/watch?v=nf3k-EmaCGc&feature=related

I would at least alternate session to session from reverse curls and pin wheels or hammer curls.

I find this works best. As I usually do reverse forearm cable curls like in that vid and next session I'll do some heavy hammer curls and just keep alternating. The forearm is a pretty complex structure of muscle. Anyways I send you my best in regards to training.