It was lower body day today:
Squat:
warmup 155lbs
warmup 205lbs
1s 5r 245lbs
2s 4r 255lbs
2s 3r 280lbs
DLift:
1s 5r 135lbs
1s 5r 185lbs
1s 5r 225lbs
1s 5r 265lbs
45 deg. leg press:
1s 8r 225lbs
1s 8r 275lbs
1s 8r 315lbs
and that's all, just some compound movements.
BTW, this is really basically my first time DLing, and I enjoyed it a great deal. It will soon become a regular part of my legs routine.
DubDub's Dunking Journal
Moderators: Ironman, Jungledoc, ianjay, stuward
Today I did an upper body workout, that may not seem that bad, but for some reason I was very disappointed. I think I went to the gym to early, messing up my routine (usually between 2-3 is when I go, not 1:15 like today).
Bench:
warmup 155lbs
1s 5r 215lbs
2s 3r 230lbs
1s failure 235lbs (got just over three reps)
1s failure 225lbs (got just over four reps, this was not part of my normal program, but I decided I needed an extra set)
Cable crossover:
1s 8r 100lbs
1s 4r 100lbs
(I went heavy to make myself feel better after my 'disappointing' bench routine.)
Incline bench:
2s 6r 160lbs
1s 5r 160lbs
(nothing new there, I just moved up to 160, didn't expect 8reps anyway)
Skullcrushers:
1s 5r 85lbs...
(not great, but I was locally fatigued, not into it, and I didn't rest enough before that)
that's it.
Bench:
warmup 155lbs
1s 5r 215lbs
2s 3r 230lbs
1s failure 235lbs (got just over three reps)
1s failure 225lbs (got just over four reps, this was not part of my normal program, but I decided I needed an extra set)
Cable crossover:
1s 8r 100lbs
1s 4r 100lbs
(I went heavy to make myself feel better after my 'disappointing' bench routine.)
Incline bench:
2s 6r 160lbs
1s 5r 160lbs
(nothing new there, I just moved up to 160, didn't expect 8reps anyway)
Skullcrushers:
1s 5r 85lbs...
(not great, but I was locally fatigued, not into it, and I didn't rest enough before that)
that's it.
Well today was my attempt at 260lbs on bench press. It did not go perfectly, but all in all I was surprised with how strong I have become in this iteration of my program...
Bench press:
warmup 155lbs
warmup 185lbs
warmup 205lbs
1s 3r 230lbs
2s 2r 250lbs
2 attempts at 260lbs.
I was insanely close to setting a new 1RM, basically I could hold 260 indefinitely at any height, I just couldn't move it. After dropping it to my chest I held it there until my spotter applied the slightest bit of pressure, making it move up, when he stopped I was again stuck, halfway up the rep. Then he helped me put it up and rerack. On the second attempt I lowered the weight too quickly and tweaked my left arm a little, but was still able to hold it at the bottom of the rep until my spotter helped me put it up.
I will attempt it again in two days.
Bench press:
warmup 155lbs
warmup 185lbs
warmup 205lbs
1s 3r 230lbs
2s 2r 250lbs
2 attempts at 260lbs.
I was insanely close to setting a new 1RM, basically I could hold 260 indefinitely at any height, I just couldn't move it. After dropping it to my chest I held it there until my spotter applied the slightest bit of pressure, making it move up, when he stopped I was again stuck, halfway up the rep. Then he helped me put it up and rerack. On the second attempt I lowered the weight too quickly and tweaked my left arm a little, but was still able to hold it at the bottom of the rep until my spotter helped me put it up.
I will attempt it again in two days.
Lower body day today-
Squat:
warmup 155lbs
warmup 185lbs
warmup 205lbs
1s 5r 245lbs
2s 4r 255lbs
2s 3r 285lbs
Deadlift:
1s 5r 175lbs
1s 5r 225lbs
1s 5r 245lbs
1s 5r 285lbs
Supinated pull-ups
1s 19r (failure/ just for fun, I beat my lifting partner by 4)
Seated leg press (I know I said I wouldn't do it again, but this was a different machine, and I wasn't about to ask the football player whose nickname is 'spawn' to stop using the 45 degree leg press):
1s 8r 280lbs
1s 8r 320lbs
Hyperextension:
1s 15r (to relax/stretch lower back)
Squat:
warmup 155lbs
warmup 185lbs
warmup 205lbs
1s 5r 245lbs
2s 4r 255lbs
2s 3r 285lbs
Deadlift:
1s 5r 175lbs
1s 5r 225lbs
1s 5r 245lbs
1s 5r 285lbs
Supinated pull-ups
1s 19r (failure/ just for fun, I beat my lifting partner by 4)
Seated leg press (I know I said I wouldn't do it again, but this was a different machine, and I wasn't about to ask the football player whose nickname is 'spawn' to stop using the 45 degree leg press):
1s 8r 280lbs
1s 8r 320lbs
Hyperextension:
1s 15r (to relax/stretch lower back)
Before my lift I did some jumping to see where I'm at, I can now get mid-palm above the rim, and more than half of a basketball above the rim in my hand. I think I only need a couple more inches in order to dunk! Hopefully I can get them when I'm squatting/lifting AND doing plyo's this summer. I will really do plyo's this summer because I'm going to be working out with my brother (a high school track standout (well, he's done very well as far as my old high school's record books as a freshman, and shows a lot of potential) in our state), and training him.
Lower body lift-
Squat:
warmup 155lbs
warmup 205lbs
1s 7r 245lbs
2s 6r 250lbs
2s 5r 255lbs
Deadlift:
1s 5r 185lbs
1s 5r 235lbs
1s 5r 265lbs
1s 5r 295lbs
Lower body lift-
Squat:
warmup 155lbs
warmup 205lbs
1s 7r 245lbs
2s 6r 250lbs
2s 5r 255lbs
Deadlift:
1s 5r 185lbs
1s 5r 235lbs
1s 5r 265lbs
1s 5r 295lbs
Good news and bad news:
I still weigh 186 pounds after my recent bout of sickness (which isn't quite over) and my five finals over the last four days (which are!!!). But I wasn't in great shape to work out today because I can't really breathe deep (or I start hacking... not attractive). Anyway, I gave it a shot at an upper body workout:
Bench
1s 8r 155lbs
1s 8r 205lbs
1s 6r 205lbs
1s 6r 155lbs
my goal when healthy is to do regularly 3x8 on bench press, beginning with 205 and moving up when I successfully complete all 24 reps, but I didn't have my normal spotter this evening, and (obviously) didn't feel 100%, so I cut it after two. Actually, I am pleased that I got 8 on the first set, that bodes well for the future.
Incline Bench
1s 8r 165lbs
1s 3r 165lbs (yes only 3!, well without a spotter, but still...)
1s 5r 135lbs
this is where it started breaking down today, and it became clear to me I wasn't really in the proper state of mind/body to do any heavy lifting
forearms front
3s 8r 45lbs
forearms back
3s 8r 45lbs
barbell curls
2s 8r 65lbs
1s 6r 65lbs
these felt great, I don't know why I've been saying my bi's were feeling so weak over the last couple of weeks, I think I'm ready to really work them out in the near future, and make some gains!
incline sit-ups
1s 10r
1s 10r 10lbs
1s 10r 25lbs
I've decided to treat my abs as I would any other muscle, so I plan on doing 3x8 with them too in the future, I'll start my future abs work with 25lbs and move up from there
as I said before, not the best of workouts, and the illness did take it's toll, but I think I'm in good shape for a non-strength phase in the coming weeks (it's been a while...)
I still weigh 186 pounds after my recent bout of sickness (which isn't quite over) and my five finals over the last four days (which are!!!). But I wasn't in great shape to work out today because I can't really breathe deep (or I start hacking... not attractive). Anyway, I gave it a shot at an upper body workout:
Bench
1s 8r 155lbs
1s 8r 205lbs
1s 6r 205lbs
1s 6r 155lbs
my goal when healthy is to do regularly 3x8 on bench press, beginning with 205 and moving up when I successfully complete all 24 reps, but I didn't have my normal spotter this evening, and (obviously) didn't feel 100%, so I cut it after two. Actually, I am pleased that I got 8 on the first set, that bodes well for the future.
Incline Bench
1s 8r 165lbs
1s 3r 165lbs (yes only 3!, well without a spotter, but still...)
1s 5r 135lbs
this is where it started breaking down today, and it became clear to me I wasn't really in the proper state of mind/body to do any heavy lifting
forearms front
3s 8r 45lbs
forearms back
3s 8r 45lbs
barbell curls
2s 8r 65lbs
1s 6r 65lbs
these felt great, I don't know why I've been saying my bi's were feeling so weak over the last couple of weeks, I think I'm ready to really work them out in the near future, and make some gains!
incline sit-ups
1s 10r
1s 10r 10lbs
1s 10r 25lbs
I've decided to treat my abs as I would any other muscle, so I plan on doing 3x8 with them too in the future, I'll start my future abs work with 25lbs and move up from there
as I said before, not the best of workouts, and the illness did take it's toll, but I think I'm in good shape for a non-strength phase in the coming weeks (it's been a while...)
Lower body, still feeling a little ill, so I cut it short:
squat:
1s 8r 185
1s 6r 205
1s 5r 255lbs
1s 4r 265lbs
1s 4r 275lbs
1s 3r 285lbs
1s 3r 295lbs
deadlift:
1s 5r 185lbs
1s 5r 205lbs
1s 5r 245lbs
at which point I shut it down, my blood was pumping really fast and my breathing was labored (sore/constricted throat/airway)
I would have continued to do...
deadlift:
1s 5r 275lbs
1s 5r 295lbs
and other legs/back work, but instead just went home.
squat:
1s 8r 185
1s 6r 205
1s 5r 255lbs
1s 4r 265lbs
1s 4r 275lbs
1s 3r 285lbs
1s 3r 295lbs
deadlift:
1s 5r 185lbs
1s 5r 205lbs
1s 5r 245lbs
at which point I shut it down, my blood was pumping really fast and my breathing was labored (sore/constricted throat/airway)
I would have continued to do...
deadlift:
1s 5r 275lbs
1s 5r 295lbs
and other legs/back work, but instead just went home.
Well, today I was feeling a lot better, though still not 100%, and unfortunately, my resulting overconfidence was my undoing... read on
upper body lift-
bench
135x5
155x3
175x2
195x1 (all for warmup, as Jeff suggested in my feedback, I'll respond there my feelings on it)
1s 8r 205lbs (had a random gym guy spot me, didn't end up needing it for the first set)
1s 7.99r 205lbs (my first time dumping weights, because I took random guy's advice and solo'd this for the second set, I got seven and should have racked it, but didn't, only got the right hand part of the bb on the rack, left dropped down until the weights slid off, big bang, big crash, very exciting, just not for me)
1s 6r 185 (also solo'd, but obviously well within my limits)
incline bench
1s 6r 165lbs
2s 8r 135lbs (didn't want to repeat my experiences from flat bench above)
cable crossovers (from high pegs today,)
1s 8r 60lbs
push press
1s 8r 85lbs
1s 6r 85lbs
1s 8r 65lbs
upright row:
1s 6r 95lbs (should have done more, but I got lazy)
4 pullups for fun
incline sit-ups
3x8x25lbs (will do more somehow next time)
and that's that
upper body lift-
bench
135x5
155x3
175x2
195x1 (all for warmup, as Jeff suggested in my feedback, I'll respond there my feelings on it)
1s 8r 205lbs (had a random gym guy spot me, didn't end up needing it for the first set)
1s 7.99r 205lbs (my first time dumping weights, because I took random guy's advice and solo'd this for the second set, I got seven and should have racked it, but didn't, only got the right hand part of the bb on the rack, left dropped down until the weights slid off, big bang, big crash, very exciting, just not for me)
1s 6r 185 (also solo'd, but obviously well within my limits)
incline bench
1s 6r 165lbs
2s 8r 135lbs (didn't want to repeat my experiences from flat bench above)
cable crossovers (from high pegs today,)
1s 8r 60lbs
push press
1s 8r 85lbs
1s 6r 85lbs
1s 8r 65lbs
upright row:
1s 6r 95lbs (should have done more, but I got lazy)
4 pullups for fun
incline sit-ups
3x8x25lbs (will do more somehow next time)
and that's that
Sorry I haven't posted for a while, sadly I only have one workout to report, from the other day:
lower body lift-
squat:
warmup 185
1s 5r 225lbs
2s 4r 245lbs
2s 3r 275lbs
deadlift:
warmup 185lbs
1s 5r 245lbs
1s 5r 275lbs
1s 5r 295lbs
bent over row: (smith machine)
1s 8r 65lbs
1s 8r 95lbs
2s 8r 115lbs
and that's about it, nothing spectacular.
lower body lift-
squat:
warmup 185
1s 5r 225lbs
2s 4r 245lbs
2s 3r 275lbs
deadlift:
warmup 185lbs
1s 5r 245lbs
1s 5r 275lbs
1s 5r 295lbs
bent over row: (smith machine)
1s 8r 65lbs
1s 8r 95lbs
2s 8r 115lbs
and that's about it, nothing spectacular.
Okay, so my new upper body push routine was in full force this evening:
Incline bench
1s 8r 135lbs
2s 8r 155lbs (solo'ing)
dumbbell flye
3s 8r 40lbs
military press (db)
3s 8r 20lbs (I was locally fatigued, this isn't the order I did everything in)
Push press
1s 8r 95lbs
1s 4r 115lbs
1s 6r 95lbs
Cable crossover
2s 8r 60lbs
dips (assisted)
2s 10r 20lbs
side bend
3s 8r 65lbs
incline sit-ups
3s 8r 25lbs
2s 8r 0lbs (kinda a cool-down)
tricep pressdowns (bar)
1s 8r 60lbs
2s 8r 80lbs
tricep pressdowns (rope)
2s 8r 80lbs
pushups
2s 15r
and I think that about covers it, it was a long workout 1.5 hrs or so, but I needed it. Now I'm motivated again, I really need to strengthen my shoulders!
Incline bench
1s 8r 135lbs
2s 8r 155lbs (solo'ing)
dumbbell flye
3s 8r 40lbs
military press (db)
3s 8r 20lbs (I was locally fatigued, this isn't the order I did everything in)
Push press
1s 8r 95lbs
1s 4r 115lbs
1s 6r 95lbs
Cable crossover
2s 8r 60lbs
dips (assisted)
2s 10r 20lbs
side bend
3s 8r 65lbs
incline sit-ups
3s 8r 25lbs
2s 8r 0lbs (kinda a cool-down)
tricep pressdowns (bar)
1s 8r 60lbs
2s 8r 80lbs
tricep pressdowns (rope)
2s 8r 80lbs
pushups
2s 15r
and I think that about covers it, it was a long workout 1.5 hrs or so, but I needed it. Now I'm motivated again, I really need to strengthen my shoulders!
I decided to set true 1RMs for the squat and deadlift. Here goes:
Squat-
1s 8r 185lbs
1s 6r 225lbs
1s 4r 275lbs
1s 2r 295lbs
1s 1r 315lbs (successful)
Jump squats (after the 185, but discontinued because I wanted the 1RM)-
1s 10r 45lbs (plus BW)
Deadlift-
1s 5r 185lbs
1s 4r 225lbs
1s 3r 275lbs
1s 2r 315lbs
1s 1r 335lbs (successful)
1s 1r 365lbs (failed, grip issues, no chalk, no gloves (forgot))
I feel that I could have gotten more than 335lbs, but my hands hurt after the failed attempt, so I called it quits.
oh yeah, it was meant to be legs/back, but the gym watcher kicked me out too early for me to finish, so the only other exercise I did was...
Barbell Curls
1s 12r 65lbs
I was meaning to do more, as I said a couple days ago in the feedback section, but will just look to do it next time. Pretty happy with the 1RMs anyway!
Squat-
1s 8r 185lbs
1s 6r 225lbs
1s 4r 275lbs
1s 2r 295lbs
1s 1r 315lbs (successful)
Jump squats (after the 185, but discontinued because I wanted the 1RM)-
1s 10r 45lbs (plus BW)
Deadlift-
1s 5r 185lbs
1s 4r 225lbs
1s 3r 275lbs
1s 2r 315lbs
1s 1r 335lbs (successful)
1s 1r 365lbs (failed, grip issues, no chalk, no gloves (forgot))
I feel that I could have gotten more than 335lbs, but my hands hurt after the failed attempt, so I called it quits.
oh yeah, it was meant to be legs/back, but the gym watcher kicked me out too early for me to finish, so the only other exercise I did was...
Barbell Curls
1s 12r 65lbs
I was meaning to do more, as I said a couple days ago in the feedback section, but will just look to do it next time. Pretty happy with the 1RMs anyway!
I wanted to round out yesterday's legs with a back workout today, so here's what I did:
Bent over row:
3s 8r 115lbs
Hammer Curls
1s 8r 35lbs
1s 4r 40lbs
1s 6r 35lbs
Barbell Curls
1s 8r 65lbs
2s 8r 75lbs
Shrug
1s 4r 205lbs (a bit too heavy)
2s 8r 185lbs
Upright row
3s 4r 95lbs (hard with a barbell)
Supinated pull-ups
1s 10r
Perpendicular grip pull-ups
1s 5r
Bent over row:
3s 8r 115lbs
Hammer Curls
1s 8r 35lbs
1s 4r 40lbs
1s 6r 35lbs
Barbell Curls
1s 8r 65lbs
2s 8r 75lbs
Shrug
1s 4r 205lbs (a bit too heavy)
2s 8r 185lbs
Upright row
3s 4r 95lbs (hard with a barbell)
Supinated pull-ups
1s 10r
Perpendicular grip pull-ups
1s 5r