Kbear's Lifting Journal

[kbear0101]

Today’s Workout:

Bench Press
115lbs x 5
135lbs x 5
150lbs x 3
180lbs x 2 (PR…Quag should I stay at this weight and just go for more reps at the next 5/3/1 cycle?)

Incline Press Machine
3 sets of 5-6 reps

Decline Press
3 sets of 5 reps

Flys
3 sets of 6 reps

Cable Rows
3 sets of 5 reps

Lat Pulldowns
3 sets of 5 reps

Shrugs
3 sets of 5 reps

*45 min walk with dog

I am beat….

 

[Quagmire911]

Probably a good idea on the bench. If you made PR's on bench this cycle, but the rep's are close to or on 5/3/1, then repeating those weights would be a good idea. If you didn't PR, but stalled, or even regressed, thinking about resetting the weights or another approach would be worth considering.

So since you PR'ed, give these weights another crack!

Keep it up!

 

[kbear0101]

Today’s Workout

Squats!
135lbs x 5
165lbs x 5
180lbs x 3
210lbs x 6 (PR) (did 7 but think I cheated on the last rep)

Leg extension
255lbs x 5 (3 sets)

Good Mornings
3 sets of 5 reps

Reverse Curls (Watched the vid Carlito did them like that…My prior form was Sh1t)
3 sets of 6 reps

1 Ab exercise til failure…was supposed to do 2…oh well!

*NO 45 min walk with my dog because I’m going to Las Vegas…be back Friday…

-Thanks Quag…I will go for more reps next time and see what happens

Until next time…

 

[kbear0101]

Today’s Workout

Standing Military Press
90lbs x 5
105lbs x 3
120lbs x 3 (PR, gonna go for more reps next time!)

Lateral Raises
3 sets of 10

Upright Rows
3 sets of 5-6 reps

Tricep extensions
3 sets of 6 reps

Barbell curls
3 sets of 5-6 reps

Dips
BW x 13-15 (wasn’t paying attention to my breathing…after this I almost fainted…kept myself up from falling over…that triggered a panic attack and went home…this has not happened since my first week of training! Ugh…oh well...) this caused me to miss out on CG bench and 2 more sets of dips)

-45 min walk with dog

Have a good weekend people!!!

 

[Quagmire911]

I think were on the same page with the bench- repeat the cycle, not just the 180lbs week.

You've made good progress, keep up the good work. First page of your journal your PR was "75lbs x 6" for oh press.

Have a good weekend,

Quagmire

 

[kbear0101]

Start of week 4

Today’s Workout:
Bench Press
125lbs x 5
140lbs x 5
160lbs x 5 (Had a sh1tty spotter, really pissed me off…was going strong at 4 reps…and he started helping me out..ugh)

Incline Machine
3 sets of 5 reps

Decline Press
3 sets of 5 reps

Flys
3 sets of 5 reps

Lat Pull Down
3 sets of 5 reps

Cable Rows
3 sets of 5 reps

Shrugs
3 sets of 5 reps

*45 min walk with dog

Take care people!

 

[frenchbeauty]

(Had a sh1tty spotter, really pissed me off…was going strong at 4 reps…and he started helping me out..ugh)

Haha that's the reason why you have to find a good gym partner.. I swear sometimes they start helping me on right off the bat on 1st rep.. ridiculous

 

[CarlitosWay]

Today’s Workout
Reverse Curls (Watched the vid Carlito did them like that…My prior form was Sh1t)
3 sets of 6 reps

Hmmm since you're not doing them after curls (so your forearms are not warmed up at ll) I'd say 3 sets is k but I would go higher rep like I mentioned before 10-15 reps. Or go heavy like 8-10 and do a rest pause (rest 10-12 seconds and pick up the same weight and rep to failure, last set only tho)

You could do something like

light set X10 reps
ramp up weight and hit X12 or something (still warming up)
Than your last set get something that feels heavy for you
booom hit that **** for like 10-15 reps, maybe adding in one rest pause at the end.

Yet I always do forearm work directly after curls, hence I only do 1-2 heavy sets, cause they're already real warmed up from repping heavy curls. Anyways I'm liking your routine. Lot's of good compounds and a few machines and you're following Wendlers program. Awesome!!

What are your goals right now ?!

 

[kbear0101]

Hey Carlito!!!

As far as my goals…I am still trying to gain my first 20lbs…weighed at 196 last Monday (about a 14lb gain!)…so I’m trying to hit 202 asap…I want to keep bulking you really did inspire me to want to get to like 220 before I started cutting……but I really want a break from thinking about eating all of the time and start doing some cardio…so cutting is in the back of my mind…

Wow you were right…just looked at my program it says about the reverse curls to do 8-10 reps (3 sets)….Not sure what Wendler’s program is but I am following the Abercrombie workout (abercrombieworkout.com) there are 3 phases…doing the 2nd phase which is bulking….and am using the 5/3/1 with the big lifts…still taking a hiatus from deadlifting…miss it!

Really appreciate the input

Regards

Oh yea...FB! Looking forward to reading about some results from you...hope you are enjoying your brown rice and oats

 

[kbear0101]

Today’s Workout

Squats!
115lbs x 7
135lbs x 5
150lbs x 5
170lbs x 5
195lbs x 10 : )

Leg extensions
245lbs x 5 (3 sets)

*45 min walk with dog

DONE! 5/3/1 says I can do this sometimes haha

 

[kbear0101]

Today’s Workout

Standing Military Press
80lbs x 5
95lbs x 5
105lbs x 4

Lateral Raises
3 sets of 10

Upright Rows
3 sets of 5-7

Dips
3 sets of 10

CG Bench
3 sets of 5-7

*45 min walk with dog

-took a 4 day break…got sick, still feel tired and weak…the workout shows that….skipped a few exercises…oh well!

 

[kbear0101]

Start of week 5:

Today’s Workout

Squats!
Warm-up
160lbs x 3
185lbs x 3
210lbs x 7 (had another in me I think)

Leg extensions
245lbs x 5 (3 sets)

Good Mornings
3 sets of 5-7

Reverse Curls
3 sets of 8-10

*skipped my ab exercises…big whoop want to fight about it?
*45 min walk with dog

Take care fellas!

 

[waynejohn]

I looked at the first few posts of this thread and the last few.

Keep it up!

 

[kbear0101]

Today’s Workout:

Bench Press
Warmup
135lbs x 3
150lbs x 3
170lbs x 4

Decline Press
3 sets of 5

Incline Press 3
3 sets of 5

Cable Flys
3 sets of 5

Shrugs
3 sets of 5

Cable Rows

*weighed in at 197…im up 15lbs now
*starting to relapse with my drinking…last two weeks I have missed a workout from being too hung over (thats why I am working out on Sat to make up for it)…need to step it up or start logging my drinking again to keep track of it….im not getting fat though which is nice

That’s all…

 

[kbear0101]

Today’s Workout:

Standing Military Press
85lbs x 3
100lbs x 3
110lbs x 5

Lateral Raises
3 sets of 7-9

Upright Rows
3 sets of 6

Bicep Machine
3 sets of 8-10

CG Bench
3 sets of 6

Dips
BW x 10 (3 sets)

Tricep Pushdowns
3 sets of 8

*45 min walk with dog

-Had a panic attack last time I worked out….probably the alcohol..Having issues with that again so I took a little break from the gym…haven’t drank in 2 days..the last couple times I have drank I have kept it to 4 maximum…

-had an x-ray on my ankle…even though the doctor probably knew it had nothing to do with my bones…he said if I have an MRI done I would probably need to be in a boot for a long time or have surgery…it’s a mild pain..just cannot run…its hit or miss…good some days…sore the others

-so time for some good news I guess…my body is changing and had a few compliments from people at a party on Friday…oh even more good news…just got off the phone and accepted a position for my new career…excited about this.

-excited to be back fellas! Have the euphoric feeling after the gym this time instead of panicky

 

[kbear0101]

Middle of Week 6

Today’s Workout

Bench Press
Warmup
135lbs x 5
150lbs x 3
170lbs x 3 (gonna keep this weight til I can hit 5 reps before going back to 185)

Incline Press Machine
3 sets of 6-7

Decline Press
3 sets of 5

Cable Flys
3 sets of 5-7

Cable Rows

That’s all…mediocre workout…forgot to post my leg work out last time

 

[CarlitosWay]

Middle of Week 6

Today’s Workout

Bench Press
Warmup
135lbs x 5
150lbs x 3
170lbs x 3 (gonna keep this weight til I can hit 5 reps before going back to 185)

Incline Press Machine
3 sets of 6-7

Decline Press
3 sets of 5

Cable Flys
3 sets of 5-7

Cable Rows

That’s all…mediocre workout…forgot to post my leg work out last time

I don't see the point in doing 3 pressing movements...unless 2 are chest and one is a shoulder movement. (yet you already have a day you're doing shoulder pressing, in my opinion you're giving your shoulders over kill with all this pressing)

a low incline press and decline press is a good combo or low incline plus Flat db or low incline barbell/db + a hammerstrength machine after, then your flys etc....

Just my two cents....Training is about being precise and finding ways to make your sessions more efficient. Always question why am I doing this or that, what purpose does it serve? :box:

In my iron lifting group....From real advanced to intermediate...we all only do 1-2 pressing movements when bench pressing.

 

[kbear0101]

Today’s Workout:

Deadlifts

135lbs x 5
185lbs x 3
205lbs x 5
225lbs x 2 (shouldn’t have done this weight)

Leg extensions
230lbs x 7
250lbs x 5

*45 min walk with dog

-Hey Carlito! Responding to your last comment a few weeks ago, I hit a plateau with my standing military press so I was trying to overcome that with the pressing movements

That’s all…Slowly starting back up again after my hiatus…getting used to my work schedule…happy to be back : )

 

[kbear0101]

Today’s Workout:

Incline Press

95lbs x 5
115lbs x 3
135lbs x 7
Assistance:

Cable Flys
3 sets of 7-10

Kroc Rows
45lbs x 10
50lbx x 5
50lbs x 5

Was supposed to do 5 sets of 10 reps for assistance…oops…

*45 min walk with dog

-I am switching to incline press instead of flat bench press til I plateau at this…any thoughts on scrapping the old bench and focusing on incline?

Take care fellas!

 

[Quagmire911]

Warboss used to always tell people to do incline press instead of flat, because it has less potential for injury. It could help to change things up as well.

Good to see you back at it, keep it up.