|
04-21-2006, 12:44 PM
|
||||
|
||||
Quote:
Double over... as much weight as you can hold onto for 15-25 seconds.. 4 sets. If you haven't already started.. don't wear gloves anymore on any exercise (they are evil). Just plain old chalk. The grippers work good to... you just squeeze and hold till your arm and your whole body starts to quiver and sweat starts to bleed from your pours... letting go sometimes hurts more then holding it there though.. lol Then there are plate pinches... basically you put to iron plates together (flat sides faceing one another), and you just pick them up and hold them there. But yea, those static holds have the most impact. And don't sweat it.. I love the attention.. lol 
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006 
|
|
04-21-2006, 06:41 PM
|
||||
|
||||
|
I love these now, I think I do.... did I mention I curse Poobs name while doing these
 I have small hands and the only comfortable way for me to hold the bar is with my fingers. If I try to get a full grip on it, the skin is pinched... odd I know, but I can really feel it in my forearms.
__________________
"Go hard or Go Home"
|
|
04-21-2006, 08:26 PM
|
||||
|
||||
|
Quote:
-- Friday - Chest Band Lockouts (approximately 6" off chest) 2 #3 (blue) dbld x 5 (warm up) 145 + 2 #3 (blue) dbld x 3 155 + 2 #3 (blue) dbld x 3 165 + 2 #3 (blue) dbld x 3 175 + 2 #3 (blue) dbld x 3 Huge improvement from last week, considering in the last set of last week I had an epic squeeze getting that last rep up at 145 + the bands. Interestingly I found that the warm up was a real freaking panic for the stabilizers compared to when you load on the plates.. the plates almost help stablize things somehow. Lockouts (4" short of lockout and up) 385 x 2 375 x 2 365 x 3 365 x 3 Sorry boss, I thought for sure I'd be able to hit 3 in the first 2 sets, considering how well I did previously... but I just couldn't.. and I tried really hard.. Then In the third set, I tried something a bit different, and I flared my elbows out a bit more then I was previously, and it felt alot better, and seemed i had alot more power that way, the 365 x 3 was very easy. Not sure if this helps, but on the ones that failed it seemed to me that something in my shoulders was tiring out which didn't allow me to get my pecs to fire right? rear delts maybe? Does that make sense at all? External Rotator on Knee 9-12 oclock 15 x 20 r 15 x 20 l Propped External Rotator 6-12 oclock 15 x 20 r 15 x 20 l Shoulder stretches #3 (blue) band x 25 These are interesting, I'm trying to choke up more, and sometimes I'd hold it in the back and concentrate on relaxing and letting my arms come a bit closer together.. Grip work with 200lb grippers 4 sets each hand I hate these almost as much as static holds.. Cardio (Treadmill) 30 minutes 2.5 was to slow, I just walked at 3.0 miles and maintained a heart rate of 120. is this good enough John or should I get my heart going a bit more? Conclusion: Over all I'm happy with a large improvement on band lockouts. I did more reps on rotators, got my 30 minutes of cardio.. and I really think these stretches and rotator works are helping alot.. My shoulders felt really good going into today, and they steel feel fine.. even with the insane push trying to get those 3rd reps.. Normally that sort of stuff hurts me in some way. Hope I'm not in to much ****. Also.. the manager of the gym is kewl.. the guy I was talking too that asked me if I ever competed.. is the main dude. And today we chatted a bit, and I asked him about some better flooring so I can drop the deads without worry.. (there are some large holes under the ****ty matting they have now from weights dropping.. and braking the tile underneath.) He Immediately said he's heading to Toronto this weekend to buy some equipment, and he'll look for a deadlift matt of somesort for me.. in the mean time feel free to do what ever you need to do. Later, he grabbed the treadmill beside me, and I asked him also to consider a ghr with a plate mounted reverse hyper extension.. and I explained why I wanted one.. He said he'd look into it and I believe he will, cause he's serious about lifting.. but If I thought about I would of probably offered him some decent cash that he could pocket if he did buy one wth gym money.. but he left before I thought of it. If he doesnt get one, I'll definately try offer. peace.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
|
|
04-23-2006, 02:41 PM
|
||||
|
||||
|
I was reading my old journal from the beginning trying to find where I posted my diet.. along the way I noticed some fairly kewl things.
On Feb 5th 2006, I benched 300 pounds for 1 rep for the first time. Now I bench 3 x 3 for 300 pounds with full 2 second paused at the bottom, And I plan to move up to 305 next time. On March 5th 2006, I posted I weight 340 pounds.. and this morning, I weighed 320 pounds.. A loss of 20 pounds... So It appears I'm moving in the right direction afterall. Mr. Pinder this diet still pretty much applies to workout days... For non workout days. None-workout days are similar, but you'd remove the dwo and pwo drinks, and cut about 70% carbs in the evening meal. I may also cut carbs back a bit in my 3something in the afteroon meal. 
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
|
|
04-24-2006, 08:06 PM
|
||||
|
||||
|
I'm totally pissed.. I just lost this entire post. I don't mind writing posts, but I hate writing them twice.
Monday - squats Squats 245 x 20 I did it completely on my own and without assistance.. sure I had to gasp for breath alot, and many times I thought I just wouldn't be able to get up again, but time and time again, I just started raising. it's a good feeling. Hyper Ext. bw x 20 bw x 20 Only 1 rest pause around rep 17 on both sets... I was much stronger on these, and I was a crippled mess for a good 15-20 minutes. I came '' close to just lying on ground and praying. I'll need to add some cables soon.. Abductor 160 x 25 Again no rest pause.. hard it was but no harder then last week.. You just gota love a virgin muscles progression early on. Adductor 170 x 25 I should of did more, these was easy.. me bad. Abs bw+10 x 20 bw+10 x 20 Slowly but surely curly. Standing Calve Raises 275 x 20 275 x 19 Didnt drop down this time.. but damn did set 2 hurt like hell. I was totally fried on attempt at 20 in the second set, and couldn't budge myself above parellel. Cardio Treadmill x 20 minutes (3.0mph) Cardio I cut short simply cause my calves were just to damn pissy.. I was going to cut it short at 10 minutes.. but I persevered for another 10. I probably could of kept going, but **** it.. I just didn't want to be there anymore. Conclusion Improvements all around.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
|
|
04-25-2006, 08:14 PM
|
||||
|
||||
|
Tuesday - Chest, shoulder & Grip
I'm a very happy with tonights workout. Paused BB Bench 305 x 3 305 x 3 http://media.putfile.com/Paused-Bench-305-x-3 310 x 3 http://media.putfile.com/Paused-Bench-310-x-3 Things evidently came together tonight. Last time out, I was shaking under the bar, almost dropped it on my head partly due to a strain in my left shoulder from my first experience with upper 4" lockouts.. and had to fight like hell to keep it under control. Tonight I was 100% healthy, I had complete control from top to bottom.. absolutely painless, and very powerful through the entire motion. I had to add another 5 in the last set, and it was still easy. 3 plates a side next week. Not even winded, could of done more reps too probably... I love days like this. I will say reviewing the footage, I should slow my 2 count a bit. Paused DB bench 100 x 8 100 x 6.5 Got the first set completely under my own power... Second set, I failed about half way up.. Should of asked for a spot... But didn't. Front Raise Blue band, both hands at once, 2 x 10 People were curious today, and tried a set. Side Raise Red band, one hand at a time, 2 x 10 Still pain in my left arm.... completeing the first set is damn difficult, but the second set is rather smooth.. I wonder if this is tendon related? It's a pain in the arse anyway. Pull-a-parts red band, 2 x 20 choking up a bit more... rest pause on 17. Cardio 30 minutes on the treadmill. Conclusion.. Very happy with the performance
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
|
|
04-26-2006, 06:20 AM
|
||||
|
||||
|
after reviewing the second video, I was distracted by the cute girl that walked by... didn't even remember you lifting
I've got to get to the sporting goods store to get my setup for doing heavier DB's. John will have you hitting 400 lbs by end of May... easily!
__________________
"Go hard or Go Home"
|
|
04-26-2006, 06:55 AM
|
||||
|
||||
|
Thanks gentlemen.. it was one of those nights where everything seemed to be falling into place..
405 does indeed seem right around the corner... and that is some serious shiet.  And by all means get them Oly db handles, they are a bit of a pain to lug around (I just kept mine at the gym for all to use)... but they work damn it. 85's are just way to puny for you.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
|
|
04-26-2006, 08:56 AM
|
||||
|
||||
|
Quote:
__________________
"Go hard or Go Home"
|
|
04-26-2006, 10:23 AM
|
||||
|
||||
|
Good job with the cardio too bro! I am not looking forward to upping my cardio in a couple of weeks...
__________________
"We're only alive on the edge of the moment." ~Zarathustra
|
|
04-28-2006, 06:02 AM
|
||||
|
||||
|
Thursday - Back, abs
Forgot my camera today.  Rack Pulls (well below knee's) 315 x 5 405 x 5 chalk only 465 x 5 chalk only I dropped the pins another 3" this week. Unsure how much that would effect me I started at the same weight as last week. 405 x 5 was definately much easier to start from the lower position. Decided to go for 465 x 5 and it was close, reps 3-5 were slow as hell, and took everything I had. I could feel my back, definately not quite healthy, probably would of been easier if it were. I didn't make it any worse though, so that's good. Zerker Squats 260 x 9.5 Sorry, I damn near got 10.. hope that's close enough... I blew my brains out trying to get them all... and for the effort, I walked (Should say stumbled) away with the worst case of rubber legs I ever had. If it weren't for the bench 5 feet away, I would of probably been sprawled out on the mat.. lol Pull throughs 105 x 20 120 x 20 I got more, but I wish I brought my camera, so I could check my form. Seated Rows 220 x 10 220 x 8 Not much improvement here today. Face Pulls 175 x 10 180 x 9.75 Getting tougher, Could quite sqeeze that last one. Abs bw + 20 x 20 bw + 20 x 14 I'll have to check my bp, seems to be rising... been getting a good headache the last few days. Biceps I said screw it.. mostly cause all I wanted to do is rush home and sleep. Cardio Must sleep. Conclusion: Good workout considering I was totally burned out, just 4-5 hours of sleep the last 3 nights. Plus I've been stressed out lately. Finally got 7.5 hours of solid sleep last night.. .But I could certainly use some more. I've been getting pretty cranky.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
|
|
04-28-2006, 08:46 PM
|
||||
|
||||
|
Friday - Chest
Band Lockouts (approximately 6" off chest) 2 #3 (blue) dbld x 5 (warm up) 175 + 2 #3 (blue) dbld x 3 175 + 2 #3 (blue) dbld x 3 180 + 2 #3 (blue) dbld x 3 185 + 2 #3 (blue) dbld x 2 I took a vid of the second set, but I don't got my cable to download it.. . I'm telling you though, these things take it out of ya. Benching 310 x 3 with a pause at the bottom is easy compared to these basterds.I tried adding 135 + 2 #3's and 2 #2's.. but I couldn't quite get lift off. John, I might be able to do it if I drop the iron down to 90.. would that be alright. Lockouts (4" short of lockout and up) 375 x 3 380 x 3 385 x 2 375 x 6 Don't ask me, I don't know why. I struggled with 375 in the first set, I struggled with 380, I couldn't quite get 385. Then I stepped back down to 375, and it was really easy, so I just pumped off a few more till failure. Is that a bad thing? External Rotator on Knee 9-12 oclock 15 x 20 r 15 x 20 l I think I'll up the weight and work a bit lower rep range next time out. Propped External Rotator 6-12 oclock 15 x 20 r 15 x 20 l Shoulder stretches #3 (blue) band x 25 Getting better. :P Grip work with 200lb grippers 4 sets each hand I put some chalk on my hands this time, really helped.. My right hand is way ahead of my left though. I can grip the 200 for solid 30 seconds on the first set, and only about 17-20 on the left. Cardio (Treadmill) 30 minutes Heart rate, is coming down... I'll have to increase the speed a bit. Conclusion: All in all looked good to me.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006
|
|
05-02-2006, 05:44 AM
|
||||
|
||||
|
Monday - Legs
Squats 265 x 20 (could be 17 lol) I got a spot for a change, and I suspect I'm short about 3 reps... I specifically asked if he could count the reps (thinking that I'll just focus on going up and down.. nothing else). I got to what I thought was 9, and asked "how many reps?", he said "this next one will be 12". So who knows for sure, but I think I came up short. As for the reps themselves.. having a spot, really helped me not gm anything.. as soon as his hands would touch my rib cage, I'd remember to sit back, and keep my back upright which made things much more difficult. Having a spot made me rush a bit though, and my rest pauses were very short at best. The last few reps, I needed a bit of help, and like I say I really don't think I got more then 17 reps. Hypers bw x 20 x 2 No rest pauses this time in either set... John is it okay if I add a red band? Even if I can only get 10 reps per set? How should I proceed? Abductors 170 x 25 No rest pauses, but I was taking a slow paced in breath before each rep. Adductors 190 x 25 still way to easy.. these things were slamming together right up till the end.. and the machine is maxed. I can add some plates though. But that won't last long. Abs bw x 20 bw x 20 It was a battle in the second set.. but I did it. Seated Calves (45 degree Press) 585 x 20 635 x 20 Decided to mix things up and do seated style.. weight was about right for 20 reps... doubt I could of got 21 in that second set. Cardio 21 minutes treadmill Yea, My calves were pissing me off, and I quit before 30 minutes. Conclusion... The squat performance bugs me, but I improved well everywhere else and probably even with squats. I'm just being to picky with myself. After the workout, I began to sweat and that I'm about to puke feeling, i got to my girlfriend headed immediately to the bathroom, and sat on the thrown.. but it was no use... a short time after that, I blew. Something was buggering me up cause I had quite a bit of chunks of undigested food, swimming in whey and gatoraid. I felt immediately fine after that though, and went right down stairs and ate my 6" wholewheat sub with double chicken s trips.. and had an excellent sleep.
__________________
Pause Squats - 345 x 5, June 6 2006 Deadlift - 505 x 4, June 1 2006 BB Bench - 340 x 1, March 15th 2006 Last edited by Poobah; 05-02-2006 at 07:39 AM.
|
|
05-02-2006, 08:27 AM
|
||||
|
||||
|
Quote:
 Seriously though, It makes me feel better that you still get queasy after squats...I was about to die on my last leg day...
__________________
"We're only alive on the edge of the moment." ~Zarathustra
|
|
05-02-2006, 10:39 AM
|
||||
|
||||
|
I told everyone at your gym, when spotting you, to always say you have done more reps. This way, I have a slight advantage in keeping up, or catching up. You actually done 16 reps on t |
