|
10-09-2006, 08:34 PM
|
||||
|
||||
wrist is still hurting. i think i need to go back to doctor or i just have pussyitus. lol.its taking longer then he said.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. 
|
|
11-04-2006, 08:11 AM
|
||||
|
||||
|
Yesterday I did some arm curls and barbell Rows. Wrist felt pretty good. Can't do any push movements though. Maybe I should just get a support for it. This is frustrating.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
11-06-2006, 09:06 PM
|
||||
|
||||
|
I did some bench yesterday and it actually felt pretty good. I hesitated at first but through on two 45's and did that 10 times. then i tossed on 20 more pounds and did that 10 times and it still felt good. I think ill get the wrist straps for the support for sure. Im going to get back into it tomorrow. might ease into it or might go all out. Ill have to see. ill post what I do tomorrow.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
11-08-2006, 03:45 PM
|
||||
|
||||
|
Yesterday I kind of did my first full workout in over a month.
Bench Press- 145lbs 3 sets of 10-8-7 Shoulder press- 95lbs 3 sets of 12-10-9 Barbell row- 115lbs 3 sets of 10-10-9 Bicep curl- 65lbs 3 sets of 10-8-7 Then I did Abs. I didi the workout that is on the mainsite of BB4U.com to just see how it was. gave a pretty good burn. Also I weighed myself today and I am 163, I had basketball shorts and long sleeve shirt on so just under 163 I suppose. Alright So i guess I might do some more random things For a workout once more this week along with a day for legs then next week start with a real workout plan. Might pick up what I was doing before I got injured.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
11-20-2006, 08:57 AM
|
||||
|
||||
|
Yesterday did
Flat bench 150 BB rows 105, 115 arm curls 65 fell short on time though so couldnt finish. Added 2.5 lbs to each side for bench. every coupel weeks ill add this hopfully.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
11-20-2006, 08:23 PM
|
||||
|
||||
|
I would like to start back on DC again but im not sure if I have enough equipment at home. Im going to make a list and see what I can come up with. I wont have 3 exercises for some body parts i know. we have no DB's. just a bar, EZ curl bar, plates, and bench, squat rack, and leg extension/curl/precher curl thing.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
11-22-2006, 10:00 PM
|
||||
|
||||
|
DC day One back in it.
Flat Bench 150lbs..........8-3-1 = 12 Military Press Front 85lbs.........10-5-3 = 18 Tricep Ext. 45lbs.........7-4-2 = 13 Barbell Rows overhand 105lbs.........10-12 Decent day for dirst day in it. I just have to make due with what I have to lift with to do DC now compared to what I had at the gym. Good day for bench fought my rear off for the 8th rep on the first RP. I think ill keep the same weight and go for more reps nest time. for military press next time i do it im going to add weight. Tricep ext. I am going to keep same weight. The reps were to low anyways...siupposed to do between 15-30 reps to limit injury to the elbow. barbell rows ill add more weight next time. Workout 2 friday. i think ill run tomorrow at just a slow pace for a little bit. happy Thanksgiving to all who celebrate it. We had ours today and I lifted after we ate it was good. I didnt overdue it before i lifted cause i ate again afterwards.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
11-26-2006, 09:07 PM
|
||||
|
||||
|
Workout 3. I didnt get to do two because i was out of town. to not mess up the split i just skipped it rather then making it up so i can keep goign on with my split. Ill be doing that legs/bicep workout twice next week.
Bench (with a slight Incline but not enough to make it actual incline. It was less then 45 degrees. Ill do chest with the greater incline next wed.) 145 lbs....8-4-2 = 14 Upright rows 85 lbs.............7-4-2 = 13 One arm BB rows..........10-12 close grip bench-95lbs.............8-5-2 = 15 One arm BB is something I kinda took cause of my limited choice of exercise equipment. Im saiving money up to get something like a power rack with lat pull down ext. but i need to buy overpriced books for next semester. Ill get all 6 of my workputs up here soon but im going to bed.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 11-26-2006 at 09:20 PM.
|
|
11-28-2006, 09:45 PM
|
||||
|
||||
|
I have decided to go away from DC right now. I dotn have enough equipment to do it with is one reason. I got talkign to someone and was recommended something. Good routine. Changing a couple things on it though. Don't know If i want to share it though....lol. But i just did My first workout today on it. I need to learn my 5 rep maxes right now. Anyone want to know what im doign specifically let me know. Im sure some of you that have lifted for a while know what it is though.
Bench Press 5x70 5x100 5x120 5x145 3x165 (completed 5. only completed 3 unassisted) Squat 5x65 5x95 5x115 5x140 5x205 BB rows 5x55 5x75 5x95 5x120 4x150 ( didnt quite get the last rep up all they way so dont want t count it. was within a coupel inches.) BB curls 10x65 10x65 8x65 (for future only going to do 8 reps each time. probably call for increase in weight. most likely wont get 8 last time)
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
11-28-2006, 09:49 PM
|
||||
|
||||
|
Decided to post what im going to be doing.
Monday Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple) Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple) Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple) Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups Wednesday Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again Incline or Military 4x5 Ramping weight to top set of 5 Deadlift 4x5 Ramping weight to top set of 5 Assistance: 3 sets of sit-ups Friday Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8 Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps) That is the way it is supposed to be done. But im changing a couple things. Doing away with all the Assistance added in after each workout. Here is what im changing the assistance to. Monday: Ab/core work and 3 sets of arm curls. Wednesday: Ab/core work and 3 sets tricep Friday: Ab/core work and 3 sets of arm curls. That is the assistance for week one. week two will look like this Monday: Ab/Core work and Tricep Wednesday: Ab/core work and arm curls Friday: Ab/core work and tricep Every two weeks I will change what i do for Arms and triceps. rotating between 2 or 3 exercises.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 11-28-2006 at 10:00 PM.
|
|
11-28-2006, 10:07 PM
|
||||
|
||||
|
Ive decided I mightchage something else. rotate the BB rows and Deads. As well as bench and incline/military press. Here is how my proposed plan would look.
WEEK A Monday Squat Bench Barbell Row Assistance: Ab/core work and 3 sets of arm curls. Wednesday Squat Incline or Military Deadlift Assistance: Ab/core work and 3 sets tricep Friday Squat Bench Barbell Row Assistance: Ab/core work and 3 sets of arm curls. WEEK B Monday Squat Incline or Military Deads Assistance: Ab/core work and 3 sets tricep Wednesday Squat Bench Barbell Rows Assistance: Ab/core work and 3 sets of arm curls. Friday Squat Incline or Military Deads Assistance: Ab/core work and 3 sets tricep What I will do is keep alt. between Week A and B while still applying the same principles. It is a lot of squatting but the original has it like this. 3 days a week.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 11-28-2006 at 10:12 PM.
|
|
11-30-2006, 09:48 PM
|
||||
|
||||
|
Didnt record what the 4 sets were before the final set. only the 5 reps max set.
TUESDAY 28th Bench 165x3 only got 3 by myself Squat 205x5 BB row 140x5 THURSDAY 30th Squat 115x5 145x5 175x5 175x5 Incline bench 75x5 95x5 120x5 140x5 Deads 75x5 95x5 115x5 135x5 Tri. Ext. 55x10 55x9 55x7 Core/ab work wanted to work on form for deads a little. 135 was simple. means il beat it next time guareenteed. lol.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 12-13-2006 at 10:32 AM.
|
|
12-02-2006, 04:20 PM
|
||||
|
||||
|
SATURDAY 2nd
Bench 70x5 100x5 120x5 145x5 165x3 120x8 Squat 85x5 115x5 145x5 175x5 210x4 145x8 BB Row 65x5 85x5 105x5 125x5 145x3 105x8 Bicep Curls 70x8 70x8 70x8 did crunches. flat and decline. Good workout overall.happy with getting the squat 4 times whne only needed 3. Just felt i could and should go the extra rep since i was feeling it.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character. Last edited by roKstar87; 12-13-2006 at 10:32 AM.
|
|
12-02-2006, 10:41 PM
|
||||
|
||||
|
roKstar87, have you settled in on a routine yet? Your numbers, sets, reps, seem to jump all over the place. I understand you stopped D.C. because of equipment issues, then you adobted a 5 x % routine, and this workout you have 6 sets for most of the exercises. Numbers look good and you obviously have the stamina for the routine. Just wondering what your goals are.
__________________
Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
|
|
12-03-2006, 08:33 AM
|
||||
|
||||
|
Yeah aI have decided one a routine. Bill Starr 5x5 - Madcow Intermediate or Linear Version
that link explains it. but just the routine in posted in post 32 above. I like it because you are going to be getting stronger every week and you willkno wit too because either you will up the weight 2.5% and get more rep sthen you could have got last week or couple weeks ago, or getting more reps. Hopefully if it all works out good like that every week or two even. Yeh i have a lot of endurance to just keep going and going for this workout. The first 3 or 4 sets I will just do right away. the rest that i get is just loading more weight on then gojng at it again. then i will rest until i feel i am ready for the heavy set. The first 3 are not taxing at all though. more of just warm up sets basically as you can tell by the poundage lifted. My goal right now is just to get stronger every week and whatever size comes with it as a result of getting stronger everyweek. just eating and going at it right now. I have a bet going on with someone at my school that whoever gains the most strenght and size wins. we have until the end of the school year. Cant wait to see where I am at weight wise in late may. I kow i will be pushing weight i never would have even thought of loading on the bar right now.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
|
12-05-2006, 03:45 AM
|
||||
|
||||
|
Hospitalized. Don't know when ill be able to workout again. I will probably lose alot over these next few days. yesterday dont evn think i took in 500 calories and probably wont today either.
__________________
Champions are made in the hours, weeks, months and years before a race. The victory itself is merely a demonstration of their championship character.
|
