ExRx.net

Exercise Prescription on the Net
It is currently Fri Aug 29, 2014 9:14 pm

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 523 posts ]  Go to page Previous  1 ... 30, 31, 32, 33, 34, 35  Next
Author Message
 Post subject: Re: Erick's Log
PostPosted: Sat Sep 03, 2011 2:25 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
First day at the new gym.

Front Squat (531)
bar
95
135
185
200x3
240x3
270x6

I don't remember the actual weights, but I think those are right


EDIT: New box I squat to in order to ensure depth, is about an inch or so lower than the old one, so Pretty excited about this PR.

Deads (531)
225
225+40lbs of chains
315+40lbs of chains x 3 (count as my 350x3 set in 531)
350+40lbs of chains x 3 (count as my 390x3 set in 531)
405+40lbs of chains x 3 (Count as my 440xAMRAP in 531)

Not only do chains make your rooster about 2 inches bigger, they actually do change the lift a lot. I'm pretty pissed off I couldn't get 2 or 3 more reps on the 405+ set, but I am using the "worked 80 hours this week, and haven't eaten more than 1,900 cals in a day since last Sunday" excuse.

plate loaded hack
1ppsx8
2ppsx8
3ppsx6

Glute Ham raise
BW 3x6

Okay, these suck so awesome it isn't even funny. I was humbled pretty quick. thought I was going to work up to AT lEAST a plate, LOL. BW kicked my ass proper. Hoping to dominate these over time.

Reverse Hyper
25x8
50x10
75x10

These are pretty sweet too.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Sun Sep 04, 2011 5:09 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Still some adjustments to the new place. Their benches are different than the old place. Different angles and different height. Not only is it short to the floor but backs are significantly higher, so movements I used to just move my head back I can't anymore...

I did probably 120-150 reps of DB lateral raises with various weights at various times throughout the workout.

DB Incline
35
45
55
65
75
85

Sucked

BB Press (531) Seated, in a cage, and again NOT A FULL ROM. First time pressing in a cage, took forever to get a good set up, lol.
bar
95
135
155x5
175x3
195x3

eh...

Cable flies super set with pushdowns
Pec deck super set with bonez

BB Bench (531) again, set up too awhile, pretty excited about benching in the cage, I can try a single without a spot and not fear death.
bar
95
135
185x5
210x3
235x1

I could have ground out a couple more, but I was tired, and frustrated and figured "F it." I'll keep the weight the same and try again next time. I'm stronger than that, and I know it.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Mon Sep 05, 2011 4:54 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
The cable stacks at my new gym are different so there is going to be a couple sessions while I adjust before I start tracking weight used.

Straight arm pulldowns x 4 sets
Read delt cable flies x 4 sets
rope pulldowns x 3 sets (worked up to the whole stack)
reverse pec deck x 2 sets

Swiss bar, BB rows (40lbs of chains)
bar
bar (add chains)
95x10
135x10
185x10
225x5
225x6

The bar is 49lbs, but I'm just going to count it as 45 to make the math easier.

Traditional V Grip pulldowns x 4 sets
straight arm pulldowns x 3 sets
Single arm cable rows (Facepull type) x 3 sets
DB curls x 4 sets
EZ Bar curls x 2 sets
DB Curls x 1 burnout set

eh... Not bad. Back to working till midnight tomorrow, not looking forward to it.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Sat Sep 10, 2011 9:27 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Front squat
bar
95
135
185
225x5
255x3
285x4 (Had to re-rack between 2 & 3 for breathe issues and the bar rolled to far down my shoulders to fix without racking. I don't care, and I'm counting it as one set, lol)

Deads (531) Weights listed are all with 40lbs of chains, so it is lighter at the bottom...

225
265
315
365x5
415x3
465x1

Eh... I might repeat this cycle without the chains. The chains kick my ass, lol. I want to keep them in, but will have to lower my 1RM even more if I do. Not sure what I'm going to do

Safety bar squat (Bar weighs 65;bs, but all weights listed are as if it was 45)
bar
95
135
185
225x5
275x1
315x.75 Almost got it up, but had to put my hands on the catches and push myself up to finish. I haven't been pinned by 3 plates on a squat in a LONG time. Pretty piss poor.

GHR
3 sets of 10 @ BW


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Sun Sep 11, 2011 5:22 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
DB raises (all x8 unless noted)
20
25
30
35
45
25
55
25x10
65
30x12
75x6
30
25

BB press in a cage
bar
95
135x5
160x5
180x6
drop to 135 for ? reps

DB raises
25x12
25x12

Bonez
3 sets of 10

DB Press
40x8
60x8
75x4

Haven't DB pressed in a long time, outside of that time with Steely

Db raises
35x12
30x12
25x12
20x15


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Fri Sep 16, 2011 7:23 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Still pretty tired, gonna be a couple good nights sleep and food before I'm 100%

Front Squat (531)
bar
95
135
185
200x5
230x5
260x8

Knees were caving and $h1t, but I was hitting 8 if I had to buy two reps off jesus.

Deads (all weights are with 40lbs of chains after first set)
225
265
320x5
370x5
415x8 (Had to stop and take 5-10 breaths between 5 & 6)

I decided to keep my max the same and run the same cycle with the chains, and drop the chains and add weight in 3 weeks. In the interest of full disclosure, that last set, for example would weigh 415 at a couple inches before lock out, and 375 on the floor.

The chains kick my ass. I almost quit for the night right here, but talked myself into some more less killer stuff.

Revers hyper
25x10
50x10
70x10
95x8

There is 2 pegs for weigh on this thing, which is harder the front peg or the back peg? I haven't a clue. These were on the back.

Leg extesions
3x20 @ something

DB curls
EZ curls


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Sat Sep 17, 2011 4:56 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Db Incline
35
45
55
65
75x6
85x5
95x4

FML, pressing still sucks huge balls...

Pec Deck/Pushdown super set
Cable fly/one arm puch down super set

Flat BB
bar
95
135
160x5
185x5
210x9 (10 breaths between 8 & 9)

eh... F my bench #'s. At least my chest doesn't such even though I press like a bitch


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Sun Sep 18, 2011 4:44 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
A lot of this was super set...
All sets were at least 8, mostly 10, couple 12 and two 20s tossed in

Straight arm pulldowns - strict form - 3 sets
Reverse Pec dec - strict form - 5 sets
One arm cable rows - strict form - 3 sets
DB Concentration curls - 4 sets
straight arm pulldowns - loose form - 3 sets
EZ bar curls - loose form - 3 sets
Underhand pulldowns (facing AWAY from the stack) - 4 sets
Spider curls - 3 sets

Swis bar rows - pretty strict form, not super strict though
bar
bar+40lbs of chains
bar+80lbs of chains
95+80lbs of chains
135+80lbs of chains

Man, the chains really kick your ass proper, god damn


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Tue Sep 20, 2011 9:01 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Shoulders

DB Raises (All sets x10 strict form unless otherwise noted)
20
25
30
40
25
50 had to loosen up on the last 3-4 reps
30
60 seated, bi-lateral with some swing
25x20
20x22

Reverse Pec Deck (Mixed in above)
5 sets, all above 12 reps, didn't really count, went by feel

BB pRess
bar
95
125
140x3
170x3
190x4 All a bit high, even for my tastes

Looks like the lack of doing the deload weeks, lack of good diet, Lack of sleep and the abundance of life stress is catching up to me on these. Felt heavy a a bastard today, and I had to go about an inch or two high to not grind every rep on the top set.

Shoulder "circuit" - 4 rounds (one extra set of presses and bonez before hand)
10 breaths rest here and there, all lifts 8 reps
bonez 30lbs
standing press (strict, collarbone to lockout) 95lbs
rear delt cable flies (not even getting into a conversation about the weight I use on these)
DB raises 30,25,25,25lbs

This, looks a fv(k load easier than it is lol. I needed to trash my shoulders without going too heavy at that point. This did the trick. God I'm a pussy.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Wed Sep 21, 2011 7:42 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Front squat
bar
95
135
185
215x3
245x3
275x4

Pretty disappointed with this. Guess I need more than 3 days rest

Deads
225
225+40lbs of chains
275+40lbs of chains
300+40LOC x 3
350+40LOC x 3
405+40LOC x 6

Well, the actual %'s called for 440, so 400+40 of chains, but 405 was just easier to load. Smoked all 6 reps. Totally touch and go, but I'm pretty sure last time I only got 3. I feel like "knock wood" my form is getting better with the chains, I haven't ramped a pull with them yet, and just don't really feel the need to. huh

Safety bar squats (all x5)
bar
95
135
185
225
225

Extensions
3 sets

GHR
3 @ 6 reps each... Sucked @ these too tonight.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Thu Sep 22, 2011 7:51 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Great session. First time in awhile I've been happy two days in a row.

Straight arm pulldowns - strict
90x12
105x12
120x10
135x8

Superset with reverse pec deck (all x12+)
90
105
120

One arm cable rows
75x8
90x8
105x8

Superset with DB curls

Straight arm pulldowns - loose form
150x12
165x12
180x12
195x12

Superset with EZ spider curls

Rear delt cable rows
120x12
135x12

Superset with DB C-Curls

Reverse grip, reverse seated pulldowns
5 sets of various lighter weights than normal

Superset with hammer curls & 2 sets of rear cable flies

Needed to skip the heavy BB rowing with my erectors still beat up from yesterday.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Sat Sep 24, 2011 3:40 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Front squats
bar
95
135
185
230x5
260x3
290x3

I had a rep or two, but I would have had a form breakdown, and I've been pretty good about stopping short of that lately. I want to keep doing this for a long time, I have to stop being a cowboy so often.

Deads
225
225+40 chains
275+40 chains
325+40 chains x 5
375+40 chains x 3
425+40 chains x 2

So, again I had one more, and I broke the floor with it. But the whole form thing. Sucks to leave a rep on the floor, but again, I'm not 22 anymore.

Reverse hyper (all x10)
1p
1p+25
2p

Leg extensions
2 sets


So, I hit my 5 day, 3 day and 531 day on Front Sqauts and Deads in a 7 day period, lol. Not bad. I'll add 5-10 lbs to the max and keep chugging forward. I don't think I need a deload on either of these.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Sun Sep 25, 2011 4:37 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Db raises (all x12 unless noted)
20
30
40
50
60x8
20x20
30x20
40x20

Dead skulls (All x12)
30
40
60
70
80
90

My elbows have been better, so I decided to bring back my fav tri exercise, keep it light and 10+ rep range and see if I can get these puppies growing again.

Pushdowns
4 sets of 10

Standing BB press
bar
95
135x5
135x5

I suck at these, and may put them in full time. who knows.


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Mon Sep 26, 2011 8:09 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
One arm T bars (All chains 40lbs each, but only about 80% came off the ground, need to clip them shorter)
2px8
2p+1cx8
2p+2cx10
2p+3cx10
2p+4cx8

Superset w/

Straight arm pulldowns strict form
75x12
90x12
105x12
120x8
135x8

Reverse pec deck
4 sets all 12 reps +

superset w/

Straight arm pulldowns loose form
150x12
180x12
195x9

Single arm cable rows
75x8
90x8
105x8

DB Curls
SPider EZ curls
lite pulldowns
DB hammer curls


Top
 Profile  
 
 Post subject: Re: Erick's Log
PostPosted: Wed Sep 28, 2011 7:49 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Incline DB's
40
50
60x6
70x6
80x6
90x5
100x2 sux

Db flies 4 sets
lite weight pushdowns 7 sets

Flat BB
bar
95
135
170x3
210x3
225x7
135x14

Cable flies 4 sets
rear pec dec 4 sets

DB bench
60x8
80x6

I have to find a way to get passionate abotu my pressing, my #'s are fv(k pathetic


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 523 posts ]  Go to page Previous  1 ... 30, 31, 32, 33, 34, 35  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
Powered by phpBB® Forum Software © phpBB Group