Quik's Workout Log
- Thread starter Quiksilver
- Start date
EFFORT said:Don't know about you guys, but I work with women, and for whatever odd reason, lunch is a special occasion/event for the female mind. Ever notice most women don't like to bring lunch, don't like to sit in the same kitchen more than once every 8 months....love to drive to all ends of the earth to find that great lunch spot (and by doing so, end up having only 15:00 to eat).Espi said:
Lunch for me is simple. Eat, chill, unwind, prepare. No need to go romping around AWing
Quiksilver
Master Don Juan
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Quick update
I'm still very busy with finals, so no time for pics and logs and eating diaries to be posted.
BUT
I have been keeping an eating diary, so expect good things to happen.
Speaking of good things, I've already noticed benefits from eating more
Set a new PR in the squat rack this evening!
I felt optimistic and loaded up 305lbs. Asked a buddy to spot me at the rack, since it looked heavy. This guy pulls 500+ lbs, so he knows his way around.
Anyways, I get under the bar with a full head of steam. Pump out one grinder of a rep, go down and..stall...couldn't come back up. started to sway forward and that was that. So i dropped the 305x2. Anyways, this guy tells me he's not letting me get away till i hit that 5 reps. So we unload afew lbs, rack the bar again, load the 305 back up, and start over.
This time, I grind out 305x5 plus a negative. This dude made me go for the 6th rep but my mental game wasn't prepared for another rep. dropped it as well at the bottom.
So, as of now:
Squat - worksets of 285x5 and 305x5 + 305x1
Dead - 295x5x2
Bench - 150x8x3
a 20lb increase was solely due to eating more I believe. Look forward to pics of my scrawny ass and eating diary. Fitday is a pain in the ass, as it doesn't have a lot of the exact foods im eating. Like, for some reason it adds salt to all the cooked foods, while I don't consume added salt. It adds garnishing and takes into account different preparations while I eat foods simple and non-fancy(faster). Also did a 20rep squat of 225lbs, and it felt good. I'll add more weight slowly until it feels suicidal.
Question: Which is better, 10-20 x 455lbs(leg press) or 20x225(squat)?
I'm expecting great results this summer, and once i get some eating/training logs up, will appreciate any input.
I'm still very busy with finals, so no time for pics and logs and eating diaries to be posted.
BUT
I have been keeping an eating diary, so expect good things to happen.
Speaking of good things, I've already noticed benefits from eating more
Set a new PR in the squat rack this evening!
I felt optimistic and loaded up 305lbs. Asked a buddy to spot me at the rack, since it looked heavy. This guy pulls 500+ lbs, so he knows his way around.
Anyways, I get under the bar with a full head of steam. Pump out one grinder of a rep, go down and..stall...couldn't come back up. started to sway forward and that was that. So i dropped the 305x2. Anyways, this guy tells me he's not letting me get away till i hit that 5 reps. So we unload afew lbs, rack the bar again, load the 305 back up, and start over.
This time, I grind out 305x5 plus a negative. This dude made me go for the 6th rep but my mental game wasn't prepared for another rep. dropped it as well at the bottom.
So, as of now:
Squat - worksets of 285x5 and 305x5 + 305x1
Dead - 295x5x2
Bench - 150x8x3
a 20lb increase was solely due to eating more I believe. Look forward to pics of my scrawny ass and eating diary. Fitday is a pain in the ass, as it doesn't have a lot of the exact foods im eating. Like, for some reason it adds salt to all the cooked foods, while I don't consume added salt. It adds garnishing and takes into account different preparations while I eat foods simple and non-fancy(faster). Also did a 20rep squat of 225lbs, and it felt good. I'll add more weight slowly until it feels suicidal.
Question: Which is better, 10-20 x 455lbs(leg press) or 20x225(squat)?
I'm expecting great results this summer, and once i get some eating/training logs up, will appreciate any input.
heh whats going on with these quotes.
Nice update man and good lifts. That 225x20 squat is really nice. I custom add my foods on fitday and just use it to track protein,carbs and fat. Keep that eating up!
Nice update man and good lifts. That 225x20 squat is really nice. I custom add my foods on fitday and just use it to track protein,carbs and fat. Keep that eating up!
Quiksilver
Master Don Juan
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Alright good news
Diet:
I find it annoying to keep a food log of every meal, and since I basically know what I need to eat at every sitting, there's no point. Instead what I'm doing, is buying food 4 days in advance, and making sure its all gone at the end of that four days. Here is what 4 days worth of eating looks like:
staples
24 eggs - 6 at breakfast
4lbs of lean ground beef - all meals, usually 100g per meal
8 apples - breakfast and pwo
8 peppers(green, red, orange and yellow mix) - whenever
8 cups of oatmeal - breakfast and pwo
2L of skim milk(500ml a day) - yes im trying out milk for a little while
4 potatoes - lunch and ppwo
sides
cheddar cheese - nighttime snack
cottage cheese - nighttime snack
almonds - snacks
green tea - breakfast + whenever possible
this doesn't include the 2 scoops of whey around workouts, creatine, glutamine, oils, and other supplements(taken at breakfast).
i actually might run some numbers on that tonight.
Lifting:
I just hit a huge milestone for me. Been working towards it for months, but only in the past few weeks have my numbers really shot upwards.
Here's today's monday-legs schedule, it's a modified Idiot's Guide workout.
1. Back Squats:
10xbar
8x135
4x205
1x250
5x300
6x315(plus the clamps, 2lbs each, but they dont count) - had a spotter, no assistance was given though. went deep but not quite as deep as i'd like. I asked Mike who was spotting me and he said I went deep enough for it to be effective. when bulking, he squats 400+lbs, so ill take his word for it. I still felt good on the last rep, so I pounded out another.
2. 20-Rep back squats:
20x245
the back of my head hurt like hell by the 16th or 17th rep, my arms and hands were numb and tingling, my vision was going white, and i thought i was going to black out. Only the 2nd week of doing these(instead of LP), and already they are harder than I gave them credit for. I would go so far as to say that 20x245 is far harder than 6x315.
3. Leg extensions(machine):
10x135
10x140
i dont think much about these
4. Calf curls(machine):
10x130
10x135
again, no real goals here.
5. Lunges(db):
(70lb db per arm)
10x140
10x140
for these I just walk 20 paces, making sure to touch each knee to the ground 10 times per set. They are hard, lol
I also gained 2lbs last week!!!
----
My bench is still pretty weak, and for some reason DLs are still behind squats, so thats what I'm focusing on now.
----
I'm going to try to get a video camera in the gym next week, so u guys can critique form and stuff on squats, since the weight is getting up there.
****in A man, only a few months ago i was the one shaking my head at the guys putting up 3 plates per side on squats.
cheers!
p.s. i should have taken your advice a long time ago, about eating.
Diet:
I find it annoying to keep a food log of every meal, and since I basically know what I need to eat at every sitting, there's no point. Instead what I'm doing, is buying food 4 days in advance, and making sure its all gone at the end of that four days. Here is what 4 days worth of eating looks like:
staples
24 eggs - 6 at breakfast
4lbs of lean ground beef - all meals, usually 100g per meal
8 apples - breakfast and pwo
8 peppers(green, red, orange and yellow mix) - whenever
8 cups of oatmeal - breakfast and pwo
2L of skim milk(500ml a day) - yes im trying out milk for a little while
4 potatoes - lunch and ppwo
sides
cheddar cheese - nighttime snack
cottage cheese - nighttime snack
almonds - snacks
green tea - breakfast + whenever possible
this doesn't include the 2 scoops of whey around workouts, creatine, glutamine, oils, and other supplements(taken at breakfast).
i actually might run some numbers on that tonight.
Lifting:
I just hit a huge milestone for me. Been working towards it for months, but only in the past few weeks have my numbers really shot upwards.
Here's today's monday-legs schedule, it's a modified Idiot's Guide workout.
1. Back Squats:
10xbar
8x135
4x205
1x250
5x300
6x315(plus the clamps, 2lbs each, but they dont count) - had a spotter, no assistance was given though. went deep but not quite as deep as i'd like. I asked Mike who was spotting me and he said I went deep enough for it to be effective. when bulking, he squats 400+lbs, so ill take his word for it. I still felt good on the last rep, so I pounded out another.
2. 20-Rep back squats:
20x245
the back of my head hurt like hell by the 16th or 17th rep, my arms and hands were numb and tingling, my vision was going white, and i thought i was going to black out. Only the 2nd week of doing these(instead of LP), and already they are harder than I gave them credit for. I would go so far as to say that 20x245 is far harder than 6x315.
3. Leg extensions(machine):
10x135
10x140
i dont think much about these
4. Calf curls(machine):
10x130
10x135
again, no real goals here.
5. Lunges(db):
(70lb db per arm)
10x140
10x140
for these I just walk 20 paces, making sure to touch each knee to the ground 10 times per set. They are hard, lol
I also gained 2lbs last week!!!
----
My bench is still pretty weak, and for some reason DLs are still behind squats, so thats what I'm focusing on now.
----
I'm going to try to get a video camera in the gym next week, so u guys can critique form and stuff on squats, since the weight is getting up there.
****in A man, only a few months ago i was the one shaking my head at the guys putting up 3 plates per side on squats.
cheers!
p.s. i should have taken your advice a long time ago, about eating.
Quagmire911
Master Don Juan
20 reppers are by far harder than the low 5 rep and under sets. There are a lot of reasons for this. If your fitness isn't great or you need to get used to the set of 20, consider cutting back to 15 reps for a couple of weeks and working into it.
Upping the weight 5lb can be a big increase for the 1x20. I like to up 5lb and do 15 reps and then the week after that do 20 reps. Makes progression easier for myself-just a suggestion.
The 24 eggs and 4lb red meat is sick, good going. Simply upping the amount of calories could have led to a 2lb increase, but remember that 2lb a week shouldn't continue on a week by week basis cause then you are putting on to much fat.
Good luck anyway, I decided to bite the bullet recently to and have put on nearly half a stone in 5-6 weeks, training with WBA. Things are going well, anway later
Quagmire
Upping the weight 5lb can be a big increase for the 1x20. I like to up 5lb and do 15 reps and then the week after that do 20 reps. Makes progression easier for myself-just a suggestion.
The 24 eggs and 4lb red meat is sick, good going. Simply upping the amount of calories could have led to a 2lb increase, but remember that 2lb a week shouldn't continue on a week by week basis cause then you are putting on to much fat.
Good luck anyway, I decided to bite the bullet recently to and have put on nearly half a stone in 5-6 weeks, training with WBA. Things are going well, anway later
Quagmire
Quiksilver
Master Don Juan
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atta boy!
--
Update:
Eating is going well, except for one problem. I routinely wake up late now(couple weeks off work), like midday, and thus miss ~3 meals. Gotta fix this pronto.
DLs today are good. I was fatigued for a number of reasons, but still managed to bump the lbs quite abit.
Managed a 315x1 then 315x3. Time to invest in some good straps, my grip starts to slip.
I have some free time tomorrow, so ill do all the calorie counting, progress pics and that stuff in the morning.
If you need some quick calories drink one of these (hope you have a large blender)
3-4 cups 2% Millk
3-4 Scoops Vanilla Whey (Chocolate is fine too)
1-3 Bananas
1/2 cup frozen blueberries
1cup- oats (grind them first)
3-6 large raw eggs
Additional Stuff (optional)
1/2 cup frozen strawberries
1-2 Tablespoons peanut butter
3-6 Vanilla Wafer Cookies
Scoop of Vanilla Ice Cream
1 Teaspoon of honey
don't know the totals off the top of my head but if you make the full thing with the high serving value of everything its over 1500cals
3-4 cups 2% Millk
3-4 Scoops Vanilla Whey (Chocolate is fine too)
1-3 Bananas
1/2 cup frozen blueberries
1cup- oats (grind them first)
3-6 large raw eggs
Additional Stuff (optional)
1/2 cup frozen strawberries
1-2 Tablespoons peanut butter
3-6 Vanilla Wafer Cookies
Scoop of Vanilla Ice Cream
1 Teaspoon of honey
don't know the totals off the top of my head but if you make the full thing with the high serving value of everything its over 1500cals
Quiksilver
Master Don Juan
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Alright, I took three weeks off for the summer, for a number of reasons.
I'm moving to a new city so finding time to lift was difficult to say the least, especially while moving furniture, lifting couches, etc.
I had surgery a few weeks ago(wisdom teeth) and felt like utter b.s. for two weeks, under extreme pain, popping codeine(tylenol 3s), all while moving.
Making a big bulking push until January 1, 2008, so a few weeks off does good for body and mind.
------
Starting again tomorrow morning.
As of now:
Squat(PR, just before i stopped):
set 1: 320lbs x 5
set2: 320lbs x 8
20-rep squat: 245lbs x 20
Deadlift:
set1: 320lbs x 3
set2: 320lbs x 4
Bench:
set1: 155x8
set2: 155x3
------------
I'm still moving, so it will be hard to get a consistent 6 meals per day in, but I'll make an effort to keep on top of it for the next few days till everything settles down.
I'm moving to a new city so finding time to lift was difficult to say the least, especially while moving furniture, lifting couches, etc.
I had surgery a few weeks ago(wisdom teeth) and felt like utter b.s. for two weeks, under extreme pain, popping codeine(tylenol 3s), all while moving.
Making a big bulking push until January 1, 2008, so a few weeks off does good for body and mind.
------
Starting again tomorrow morning.
As of now:
Squat(PR, just before i stopped):
set 1: 320lbs x 5
set2: 320lbs x 8
20-rep squat: 245lbs x 20
Deadlift:
set1: 320lbs x 3
set2: 320lbs x 4
Bench:
set1: 155x8
set2: 155x3
------------
I'm still moving, so it will be hard to get a consistent 6 meals per day in, but I'll make an effort to keep on top of it for the next few days till everything settles down.
spesmilitis
Master Don Juan
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Warboss Alex said:
Quiksilver
Master Don Juan
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Quick update.
Weight is up from 158-160lbs(before) to 170-175lbs now. It fluctuates a lot during the day, but I've put on a good solid 10lbs.
I'm estimating 3-5lbs of fat is included in that weight. Meh, I'll start doing some AM cardio this week for a few weeks and see if I can still keep gaining, yet shed bf at the same time.
Good noooze guys
cheers
Weight is up from 158-160lbs(before) to 170-175lbs now. It fluctuates a lot during the day, but I've put on a good solid 10lbs.
I'm estimating 3-5lbs of fat is included in that weight. Meh, I'll start doing some AM cardio this week for a few weeks and see if I can still keep gaining, yet shed bf at the same time.
Good noooze guys
cheers
Heart Break Kid
Master Don Juan
Nice, keep it up Quik! Feels so great to add 10 pounds. Our diet is very similar if you swap salmon for tuna. I found after gaining similar amounts I would be able to lift a lot more than I thought possible.
How's your HIIT? A lot of my friends feel like puking after but I'm usually okay after about five minutes even if I sweat a good deal.. you think I should try to push harder?
Btw first time I read, it thought it said Quik update. Keep it up!
How's your HIIT? A lot of my friends feel like puking after but I'm usually okay after about five minutes even if I sweat a good deal.. you think I should try to push harder?
Btw first time I read, it thought it said Quik update. Keep it up!
Quiksilver
Master Don Juan
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I actually was debating on whether to say Quick or Quik update...and concluded that Quik was kinda cheesy.
I've cut out the HIIT for awhile actually. I did it for many months, so I'm taking some time off sprints(till January 1st, 08 actually). It takes it's toll on your CNS and interferes with lifting. I'm sticking to 30 minute incline walking in the morning 3-5x per week now. When I start to get my bf% down under 10% again(Jan1st2008), I'll start back up with hiit.
Truth be told I don't feel the extra 10lbs. Its not quite as exciting as I thought it would be.
How is your side going?
I've cut out the HIIT for awhile actually. I did it for many months, so I'm taking some time off sprints(till January 1st, 08 actually). It takes it's toll on your CNS and interferes with lifting. I'm sticking to 30 minute incline walking in the morning 3-5x per week now. When I start to get my bf% down under 10% again(Jan1st2008), I'll start back up with hiit.
Truth be told I don't feel the extra 10lbs. Its not quite as exciting as I thought it would be
. How is your side going?
Quiksilver
Master Don Juan
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Alright, back into full swing. I'm setting a deadline for Jan 1st, 2008 for my liftin numbers
Right now, my max's are:
Bench 150x10, as of yesterday
Deadlift 315x3, as of about 6 weeks ago
Squat 315x8, again 6 weeks ago.
I took that time off for summer, and have started back at the gym as of the 13th of August. My numbers obviously fell from the time off, so I'm not starting dl's and squats from those numbers.
My goals: (by January 1st, 2008)
Bench 200lbs(+50 lbs at least), hopefully 225 lbs
Deadlift 350lbs(+35 lbs), hopefully 405 lbs
Squat 350lbs(+35 lbs), hopefully 405 lbs
-----------------------------------------------
I believe I have my workout in check to hit these numbers, but don't know what to do if I plateau yet.
The only thing standing in the way I believe is diet and rest. My theoretical diet is awesome, and I try to hit it most days. My rest is terrible. Sleep patterns are aweful and without warning can wake up at like 2 in the afternoon. Doing that is f*cking crippling for a solid diet, so that's what I'm gunna work on. I'm keeping a food journal now, and once I get it consistent I'll start to post it all up on fitday.com at the end of each week. I suppose I'll keep a sleep diary too until that's under control... Also, I know for a fact that I'm getting a digicam this week, so I'll do the whole progress pic. thing starting August 31st.
I'll also keep this updated at the end of each week with that week's lifts. I think I might be following my routine toooo closely, so I'll want some input on when/how to mix things up(lookin at you, espi).
Alright, that's all I can think of for now.
-----
longterm goals:
squat - 405
deadlift - 405
bench - 315
Once I hit those(likely 2 years away on bench), I'll do more accessory work, focus on more reps of those same weights, and bring up my weak points. Might get into more of a size inducing routine rather than strength at that point... will cross the bridge when i come to it, i suppose.
Right now, my max's are:
Bench 150x10, as of yesterday
Deadlift 315x3, as of about 6 weeks ago
Squat 315x8, again 6 weeks ago.
I took that time off for summer, and have started back at the gym as of the 13th of August. My numbers obviously fell from the time off, so I'm not starting dl's and squats from those numbers.
My goals: (by January 1st, 2008)
Bench 200lbs(+50 lbs at least), hopefully 225 lbs
Deadlift 350lbs(+35 lbs), hopefully 405 lbs
Squat 350lbs(+35 lbs), hopefully 405 lbs
-----------------------------------------------
I believe I have my workout in check to hit these numbers, but don't know what to do if I plateau yet.
The only thing standing in the way I believe is diet and rest. My theoretical diet is awesome, and I try to hit it most days. My rest is terrible. Sleep patterns are aweful and without warning can wake up at like 2 in the afternoon. Doing that is f*cking crippling for a solid diet, so that's what I'm gunna work on. I'm keeping a food journal now, and once I get it consistent I'll start to post it all up on fitday.com at the end of each week. I suppose I'll keep a sleep diary too until that's under control... Also, I know for a fact that I'm getting a digicam this week, so I'll do the whole progress pic. thing starting August 31st.
I'll also keep this updated at the end of each week with that week's lifts. I think I might be following my routine toooo closely, so I'll want some input on when/how to mix things up(lookin at you, espi).
Alright, that's all I can think of for now.
-----
longterm goals:
squat - 405
deadlift - 405
bench - 315
Once I hit those(likely 2 years away on bench), I'll do more accessory work, focus on more reps of those same weights, and bring up my weak points. Might get into more of a size inducing routine rather than strength at that point... will cross the bridge when i come to it, i suppose.
Last edited:
Heart Break Kid
Master Don Juan
Hey Quik, things are really good over here. I used to be the skinniest guy in the world (6"0 140 pounds) but over the years i've knocked it up to 6'2 185.
Anyhow a poster posted this: http://fitday.com/WebFit/Index.html
Give it a look. Keeps track of all your calories, you can add custom entries like your whey protein, etc along with most foods you'd normally eat which are automatically available. It also lets you set goals, sure it might be designed for weight loss but it lets you set your goal to weight gain and it'll track and graph for you.
See if it could be some use to you. It is very useful at keeping your theoretical diet and the carb/fat/protein graph is a nice touch.
Anyhow a poster posted this: http://fitday.com/WebFit/Index.html
Give it a look. Keeps track of all your calories, you can add custom entries like your whey protein, etc along with most foods you'd normally eat which are automatically available. It also lets you set goals, sure it might be designed for weight loss but it lets you set your goal to weight gain and it'll track and graph for you.
See if it could be some use to you. It is very useful at keeping your theoretical diet and the carb/fat/protein graph is a nice touch.
Quiksilver
Master Don Juan
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Monday, August 13, 2007
Workout: Legs
A. Squats
set1: 10xbar
set2: 8x135
set3: 4x185
set4: 2x225
ws1: 5x250
ws2: 5x250
B. Leg press (did this instead of 20rep squat to condition muscles again)
set1:20x270
C. Leg Extensions
set1: 10x130
set2: 10x130
D. Calf Raises
set1: 10x120
set2: 10x120
E. DB Lunges
set1: 10x80
set2: 10x80
---------------
Form was okay, didn't hit full depth(i dont think) on my second squat ws. Bar was shaky off the rack and couldn't settle in. Will be a month or so before I start hitting PRs again.
_______________________________________________________________
_______________________________________________________________
Wednesday, August 15, 2007
Workout: Chest
A. Barbell Incline Bench
set1: 10xbar
set2: 8x95
set3: 6x115
set4: 2x135
ws1: 5x155
ws2: 5x155
B. Barbell Flat Bench
ws1: 5x155
ws2: 3x155
ws3: 1x155 nothing left in that tank
C. Weighted Dips
set1: 5xbodyweight
set2: 5x25
set3: 5x50
set4: 5x50
set5: 4x50 couldn't hit that last rep. Took a few second break and hit the last one.
D. Barbell Military Press
set1: 45x8
set2: 65x8
set3: 85x6
set4: 85x4
E. Dumbbell Lateral Raises
set1: 10x15
set2: 10x20
set3: 5x20
F. Pully Tricep Pulldowns
set1: 10x45
set2: 10x90
G. Dumbbell Shrugs
set1: 10x45
set2: 10x50
H. Barbell Trap Raises
set1: 10x45
set2: 10x45
--------------
Again, itll take about a month before I'm hitting my old PRs. Taking it slowly, not jumping ahead in weights. 5 or 10lbs at a time, max. Don't want another injury, so im opting to take the scenic route.
________________________________________________________________
________________________________________________________________
Friday, August 17th, 2007
Workout: Back
A. Deadlift
set1: 10xbar
set2: 8x135
set3: 4x185
set4: 2x225
ws1: 5x250
ws2: 5x250
B. Rows(don't know what kind)
set1: 5x45
set2: 5x90
set3: 5x135
set4: 5x150
C. Pull-ups: bw + 3lbs
set1: 5xwide
set2: 5xhammer
set3: 5xclassic
set4: 4xwide + 1xwide
D. Chin-ups: bw
set1: 4xclassic
set2: 2xclassic
E. Bicep curls
set1: 8x35
set2: 8x35
------------
chinups were weaksauce that day. After finishing pulls, my chins suffer, and after chins, my bicep curls suffer. Still, it's nice to get 'back' into the game.
________________________________________________________________
Sunday, August 19th, 2007
Bodyweight - 175lbs
________________________________________________________________
Overall, the week felt great!
Workout: Legs
A. Squats
set1: 10xbar
set2: 8x135
set3: 4x185
set4: 2x225
ws1: 5x250
ws2: 5x250
B. Leg press (did this instead of 20rep squat to condition muscles again)
set1:20x270
C. Leg Extensions
set1: 10x130
set2: 10x130
D. Calf Raises
set1: 10x120
set2: 10x120
E. DB Lunges
set1: 10x80
set2: 10x80
---------------
Form was okay, didn't hit full depth(i dont think) on my second squat ws. Bar was shaky off the rack and couldn't settle in. Will be a month or so before I start hitting PRs again.
_______________________________________________________________
_______________________________________________________________
Wednesday, August 15, 2007
Workout: Chest
A. Barbell Incline Bench
set1: 10xbar
set2: 8x95
set3: 6x115
set4: 2x135
ws1: 5x155
ws2: 5x155
B. Barbell Flat Bench
ws1: 5x155
ws2: 3x155
ws3: 1x155 nothing left in that tank
C. Weighted Dips
set1: 5xbodyweight
set2: 5x25
set3: 5x50
set4: 5x50
set5: 4x50 couldn't hit that last rep. Took a few second break and hit the last one.
D. Barbell Military Press
set1: 45x8
set2: 65x8
set3: 85x6
set4: 85x4
E. Dumbbell Lateral Raises
set1: 10x15
set2: 10x20
set3: 5x20
F. Pully Tricep Pulldowns
set1: 10x45
set2: 10x90
G. Dumbbell Shrugs
set1: 10x45
set2: 10x50
H. Barbell Trap Raises
set1: 10x45
set2: 10x45
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Again, itll take about a month before I'm hitting my old PRs. Taking it slowly, not jumping ahead in weights. 5 or 10lbs at a time, max. Don't want another injury, so im opting to take the scenic route.
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Friday, August 17th, 2007
Workout: Back
A. Deadlift
set1: 10xbar
set2: 8x135
set3: 4x185
set4: 2x225
ws1: 5x250
ws2: 5x250
B. Rows(don't know what kind)
set1: 5x45
set2: 5x90
set3: 5x135
set4: 5x150
C. Pull-ups: bw + 3lbs
set1: 5xwide
set2: 5xhammer
set3: 5xclassic
set4: 4xwide + 1xwide
D. Chin-ups: bw
set1: 4xclassic
set2: 2xclassic
E. Bicep curls
set1: 8x35
set2: 8x35
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chinups were weaksauce that day. After finishing pulls, my chins suffer, and after chins, my bicep curls suffer. Still, it's nice to get 'back' into the game.
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Sunday, August 19th, 2007
Bodyweight - 175lbs
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Overall, the week felt great!
Quagmire911
Master Don Juan
Looking good. Good luck with the goals, although bench going up 15lbs more than squat and deads seems a little strange, even if it is about half the weight you are using.
On another note, you seem to only be doing 4 warm up sets for each exercise.
Warming up for a 315lb squat/dead requires more sets than a 150lb bench. You mentioned not wanting injury which is a good thing so I thought I'd mention this.
Read this:
http://www.ironaddicts.com/forums/showthread.php?t=3404
On page 3 or 4 at the bottom there is a very useful file for warm ups, but you might have to join to use it, which is a good idea anyway.
Small extract: If you are benching or rowing or doing pulldowns with 205 x 5 a good warm-up would be:
Bar x 12
85 x 6
115 x 5
145 x 3
165 x 1
185 x 1
205 x 5 workset
MOST BB’ers do something like:
85 x 12
135 x 8
185 x 5
200 x 5
I know it is a bit more than you are using weight wise, but as you can see you follow the second pattern for your lifts. You might be fine doing it for your bench for a little while longer, but definitely not for squats and deads. Just thought I'd put this in, hope it helps.
Quagmire
On another note, you seem to only be doing 4 warm up sets for each exercise.
Warming up for a 315lb squat/dead requires more sets than a 150lb bench. You mentioned not wanting injury which is a good thing so I thought I'd mention this.
Read this:
http://www.ironaddicts.com/forums/showthread.php?t=3404
On page 3 or 4 at the bottom there is a very useful file for warm ups, but you might have to join to use it, which is a good idea anyway.
Small extract: If you are benching or rowing or doing pulldowns with 205 x 5 a good warm-up would be:
Bar x 12
85 x 6
115 x 5
145 x 3
165 x 1
185 x 1
205 x 5 workset
MOST BB’ers do something like:
85 x 12
135 x 8
185 x 5
200 x 5
I know it is a bit more than you are using weight wise, but as you can see you follow the second pattern for your lifts. You might be fine doing it for your bench for a little while longer, but definitely not for squats and deads. Just thought I'd put this in, hope it helps.
Quagmire
Eating often really isn't all THAT important. Just get the daily calories and macro breakdown in even if it's in just two or three meals in a day, with the bulk coming after working out.Quiksilver said:
What's probably worse for muscle growth than not eating this magic 5-8 meals a day is stressing that you're going to fall apart and not make gains because you slept too long and can't eat often enough when that's hardly true. Look around. There's PLENTY of average genetic big dudes who don't eat 6 times a day.
Set an alarm clock, dude!
Warboss Alex
Master Don Juan
- Joined
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- Reaction score
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Personally I'd cut down on some volume especially if size is your goal.
Quiksilver
Master Don Juan
- Joined
- Jul 30, 2006
- Messages
- 2,853
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Cut down on the volume? I'm going for strength still for awhile, not size per se.
That workout is essentially the Retards guide to growth routine, so isn't it perfect for strength gains?
A lot of it I believe is just being outright dumb in the evening, by not going to bed until late. The sleep journal I have now is helping somewhat with that.
That workout is essentially the Retards guide to growth routine, so isn't it perfect for strength gains?
Haha, during exams in june there was a point where I had 4 alarm clocks all over my room, staggered to go off 5 minutes apart.
A lot of it I believe is just being outright dumb in the evening, by not going to bed until late. The sleep journal I have now is helping somewhat with that.
