Steveo31's Journal

[Steveo31]

I started lifting about November 2002, but didn't know what I was doing. I needed more chest, so I thought if I worked my chest 3 days a week, I'd get the results I wanted. People told me to eat as I was skinny, and I thought it was a joke. I shyed from free weights. Boy, was I wrong. Now that I know what I am doing, I'll post what I do, what works for me, and so on.

This is my current workout. 3 day split with not much variation from week to week.

Monday- Chest / Tri

Flat Bench Press
Replacing BB Bench Press with DBs.
Edit: Leaning Forward Dips
Incline "
Skullcrushers
Close grip (cg) bench
Every now-and-again:
One arm cable pulldown
Edit: One Arm Tri Extenstions


Tuesday- Off


Wednesday- Legs / Shoulders

Squat
New! Front Squat
Military Press
Front Raises
Lateral Raises
One arm row


Thursday- Off


Friday- Back / bi

Pullups
Chins
Cable Row
Edit: Deadlift
Reverse Flyes
Hammer Curl
Incline DB Curl
BB curl
Edit: Preacher Curls
New! Cross Body Alternate Hammer


***********

Now that is out of the way...

Skullcrushers have worked for me an incredible amount. I would suggest these to someone who needs more tricep mass. I just started the cg bench, so I cannot say if that is helping any or not. We will see in a few weeks. One thing I would suggest though is to do em decline...they really tear up my elbows. Not literally, but they put more strain on em, and they are poppin like one would their fingers. Not something I would like to do.

Calorie intake is about whatever-I-see-and-want-to-eat-I-do.

[Bignbuff]

Good luck man!

[Heisman]

I'm going to make a couple of suggestions. That doesn't mean you have to do them. If you feel that my advice is stupid and idiotic, then by all means ignore it. If what you are doing now is working then more power to you. Anyway, here are a couple of things I would do:

I would definitely do regular deadlifts on back day, not leg day. If you are talking about stiff legged deadlifts, then keep them on leg day. I would also do leaning forward dips instead of decline presses on your chest/tris day. Three pressing movements would probably get boring after a while, and tons of people see results with LFD. You can add weight on them by buying a weight belt if they are too easy with your regular bodyweight. Those are the only two big changes I would make. If you don't feel comfortable making them, or if you just don't see the point, then ignore everything I said. Good luck with your lifting. I'll be following this.

[Jimineye]

Originally posted by Heisman
I'm going to make a couple of suggestions. That doesn't mean you have to do them. If you feel that my advice is stupid and idiotic, then by all means ignore it. If what you are doing now is working then more power to you. Anyway, here are a couple of things I would do:

I would definitely do regular deadlifts on back day, not leg day. If you are talking about stiff legged deadlifts, then keep them on leg day. I would also do leaning forward dips instead of decline presses on your chest/tris day. Three pressing movements would probably get boring after a while, and tons of people see results with LFD. You can add weight on them by buying a weight belt if they are too easy with your regular bodyweight. Those are the only two big changes I would make. If you don't feel comfortable making them, or if you just don't see the point, then ignore everything I said. Good luck with your lifting. I'll be following this.

Bump, I was thinking the same thing witht he deads. Good luck on your goal. :D

[Steveo31]

Originally posted by Heisman


I would definitely do regular deadlifts on back day, not leg day. If you are talking about stiff legged deadlifts, then keep them on leg day. I would also do leaning forward dips instead of decline presses on your chest/tris day. Three pressing movements would probably get boring after a while, and tons of people see results with LFD. You can add weight on them by buying a weight belt if they are too easy with your regular bodyweight. Those are the only two big changes I would make. If you don't feel comfortable making them, or if you just don't see the point, then ignore everything I said. Good luck with your lifting. I'll be following this.
Yea, good points. Will do :) Thanks for the input and support! Same to you Jim....

-S

[scott_donald]

bit late now but i would agree...

[Steveo31]

Worked out today at school. Man... I need to get back to the gym. We switched banks so I can't go until they pull payment out around the 16th. Noticeable difference in lifting capabilities. New weight for standing EZ curls- 25lb per side. Eh... not good for you but good for me. :)

[Heisman]

Originally posted by Steveo31

Worked out today at school. Man... I need to get back to the gym. We switched banks so I can't go until they pull payment out around the 16th. Noticeable difference in lifting capabilities. New weight for standing EZ curls- 25lb per side. Eh... not good for you but good for me. :)


Progress is good for anybody. Remember that.

[Steveo31]

Oohhhh man... I gotta get back to the gym. Been about a week, and I can feel myself getting weaker. NOOOOO!!

*ahem*

I did some plyo to get my vertical up, consisted of weighted jump squats, an EZ curl bar with ~70 lbs on my back and man, I can feel it now. I gotta find a way to do it that isn't so much strain on the back.

Step ups and weighted lunges as well.

[Heisman]

Why didn't you workout all week?

[Steveo31]

Originally posted by Heisman
Why didn't you workout all week?
Because my sister is slackin to get the bill payed for the gym. :(

[Steveo31]

Woo freakin hoo. Back in da gym. Did a somewhat of a full body workout to get back in the groove, nothin too heavy/special:

-DB Press 50x8 60x8 70x6
-Seated BB Military 8x90 6x90
Yea, pretty bad... workin on it
-Pullups BWx7 BWx7
-Clean and Press 6x70 7x85
EZ Curls 10x55 10x70 6x75
Incline Bench

Overall just a warmup from being out for longer than usual.

[Heisman]

Why did you do three kinds of overhead presses?

[Steveo31]

BB military and clean/press- I count 2. You counting incline bench?

In any case, I don't know :)

[Heisman]

Originally posted by Steveo31
BB military and clean/press- I count 2. You counting incline bench?

In any case, I don't know :)

My bad. You meant dumbell press for the chest. I'm not used to seeing a chest exercise at the beginning and end of a workout.

[Steveo31]

Wasn't in order ;)

Thanks Heis.

[Steveo31]

Back to my reg routine. Chest tri today, was on a limited schedule, so I didn't get it all in :(

DB Bench 50x8, 60x8, 70x7, 75x4
Dips BWx15ish, BWx10
Skulls 65x8
Incline DB 40x8, 55x5, 45x6
Cable pushdowns 50x15, 80x 10, 80x8

Not a bad overall workout, but I need some other tri exercises, 'side from skulls and cg bench, maybe some DB stuff (NOT kickbacks ;)). Any suggestions?

-Steveo

[Younglifter14]

Originally posted by Steveo31
Back to my reg routine. Chest tri today, was on a limited schedule, so I didn't get it all in :(

DB Bench 50x8, 60x8, 70x7, 75x4
Dips BWx15ish, BWx10
Skulls 65x8
Incline DB 40x8, 55x5, 45x6
Cable pushdowns 50x15, 80x 10, 80x8

Not a bad overall workout, but I need some other tri exercises, 'side from skulls and cg bench, maybe some DB stuff (NOT kickbacks ;)). Any suggestions?

-Steveo

good workout. Atleast you upped weight :).

Ever try one armed extensions. There real good.

young

[Steveo31]

Originally posted by Younglifter14
good workout. Atleast you upped weight :).

Ever try one armed extensions. There real good.

young
Thx young... I'll give em a try. Those are done lying down, yes?

[Younglifter14]

Originally posted by Steveo31
Thx young... I'll give em a try. Those are done lying down, yes?

I do them seated one arm at a time. They feel a little awkard at first because of the balance/coordination issues, but you can really feel them. I like them alot :D.

Young

[Steveo31]

I'll give 'er a try. :)

[Heisman]

Is one of your arms stronger than the other?

[Steveo31]

Originally posted by Heisman
Is one of your arms stronger than the other?
In some lifts, yea. It's usually only one rep or so. Why do you ask?

Anyway, got into the gym tonite, kind of a combo Back/bi/shoulders, but took it easy because of my lower back pain. I'm goin to the chiropractor tomorrow and hopefully she can work something out :)

BB Curl
~30-35 pullups total (not all at once)
Preacher Curl
Alternate Cross-body DB Curl
Hammer Curl
Front raises
Now at 30 lbs :D
Lateral Raises
DB Military

All in all not bad.

[Heisman]

Originally posted by Steveo31
In some lifts, yea. It's usually only one rep or so. Why do you ask?

Anyway, got into the gym tonite, kind of a combo Back/bi/shoulders, but took it easy because of my lower back pain. I'm goin to the chiropractor tomorrow and hopefully she can work something out :)

BB Curl
~30-35 pullups total (not all at once)
Preacher Curl
Alternate Cross-body DB Curl
Hammer Curl
Front raises
Now at 30 lbs :D
Lateral Raises
DB Military

All in all not bad.

I asked because you specifically asked for a tricep exercise with dumbells.

Post the numbers of what you did.

[Steveo31]

Originally posted by Heisman
I asked because you specifically asked for a tricep exercise with dumbells.

Yea, I could use more mass on the tri side. As for numbers, golly. I'm not sure... :(

:D

[Steveo31]

Alriiight... new PR's in da house.

Chest/tri today, love it :)

-DB Press 45x8, 65x8, 75x6
-Skulls (crappy numbers... wasn't good)
-Cable pulldown/pushdown ending up doin 80x10 or so.
-Incline BB Press 45x5, 115x8, 135x6, 135x6
Incline DB Press 40x12
-Dips BWx11, BWx10, BW+25x8

I'm gonna get a weight belt soon gonna get me some weight on those dips...

Thanks for lookin! :)

[Younglifter14]

Originally posted by Steveo31
Alriiight... new PR's in da house.

Chest/tri today, love it :)

-DB Press 45x8, 65x8, 75x6
-Skulls (crappy numbers... wasn't good)
-Cable pulldown/pushdown ending up doin 80x10 or so.
-Incline BB Press 45x5, 115x8, 135x6, 135x6
Incline DB Press 40x12
-Dips BWx11, BWx10, BW+25x8

I'm gonna get a weight belt soon gonna get me some weight on those dips...

Thanks for lookin! :)

nice workout.

Good going on the new PR for DB press.

When do you usually increase weight though? When you hit a certain number of reps?

Young

[Heisman]

Why haven't you posted in over a week?

If you buy a belt from here and type, "free straps please" in the comment's box, you'll get free straps with the belt.

[Steveo31]

Thanks for the replies fellas.

Young- Thanks! Usually if I can do about 7-8 reps I'll up the weight. The prob with the 75's is getting the first one up.. :( :D

Heis- I've been outta the gym! Like I said my sister didn't pay the bill and so I couldn't go for a bit. Sooo... now that everything is all paid up I can go back. It's leg/shoulder tmrw so we'll see what happens :)

I'll be sure to try and order from here... do they accept anything other than credit card? No one in my family has one :/

Thanks again!

[Steveo31]

This is a goooood week :D

Gym payments are all fixed, my buddy is now going so I have someone to workout with, and the PRs just keep comin. I switched today from Leg/Shoulder to Back/Bicep/some Shoulder. I know I need to stick to a good flat routine, but it was a little shoulder, not much. Did some shrugs too :(

I need to get my lat strength up, pullups are ... working. I can see my bicep strength goin' up a bit.

The numbers aren't the greatest, but I did do 100x10 DB shrugs and 105x8. Wow... I am stoked my grip didn't fail me :D I do, however, need some help on the bent over bb row, so if you read this, please help me out in the exercise forum.

-S

[Heisman]

Congrats with the payments and having a workout partner. Post exactly what you did.

[Steveo31]

Originally posted by Heisman
Congrats with the payments and having a workout partner. Post exactly what you did.
Aw Heis you're killin me man!! Imma have to bring a clipboard with me ;)

Oookay, let's see what I remember...

...umm...

Preacher 55x8
One arm DB row 10x45
Incline Curls 25x10, 27.5x8
Hammer Curls 25x8
Pullups Many many... reason for other numbers being low ;)
Chins See above
Bent over BB rows 90x10, 115x8
DB shrugs 60x6, 100x10, 105x7ish
BB military press bad

About. My bi's were shot not too far through from the pullups/chins, so all other numbers were low IMO.

:D You rock Heis.

[Heisman]

Originally posted by Steveo31
:D You rock Heis.

I know. :D

You should get a weight belt and add weight to the pull ups and the chin ups. Then your strength will really shoot up. You can buy a good belt from this site for only 20 bucks. It is definitely worth it.

[Steveo31]

Yea, thinkin about it... gotta get the $20 and convince my mom that the internet isn't "evil".

:)

[Heisman]

Originally posted by Steveo31
Yea, thinkin about it... gotta get the $20 and convince my mom that the internet isn't "evil".

:)

Do it. Do it. :D

Seriously, $20 is not that much. If you have to, just do a few hours worth of extra house work. Once you put the hours in, you will have the belt forever. WELL worth it in my opinion.

[Steveo31]

Leg/Shoulder Day :)

Squat 115x10, 185x6, 205x4
Leg Press 180x10, 270x10
Seated Calf Raises 45x8, 75x10
Weighted Lunges

Front Raises 17.5x6, 25x6, 30x5
DB Seated military 25x10, 35x10, 45x8
BB MP Dunno the weight... ~80


My military press is pathetic IMO... any ideas on how to get it up (besides more MP :p)?

[Heisman]

Do them first in your shoulder workout.

While your at it, change the front raises to side laterals and the dumbell presses to bent over laterals.

[Younglifter14]

Originally posted by Steveo31
Leg/Shoulder Day :)

Squat 115x10, 185x6, 205x4
Leg Press 180x10, 270x10
Seated Calf Raises 45x8, 75x10
Weighted Lunges

Front Raises 17.5x6, 25x6, 30x5
DB Seated military 25x10, 35x10, 45x8
BB MP Dunno the weight... ~80


My military press is pathetic IMO... any ideas on how to get it up (besides more MP :p)?

hey steveo, keep it up. Try putting the exercise first. It will help you more and you will be stronger on it. Maybe make it the first exercise in the workout. Id imagine after squats and all your leg work, the weight would be pretty low.

Young

[Steveo31]

Thanks-- Come next wednesday, I'll do MP first.

[Steveo31]

Upped the weight again, but did partials. 80x4 to 90 degree elbows. I'll stay at the 75 for now...

DB Press 40x10, 70x8, 80x4
Inline BB Press 115x8, 135x4, 140x3
skulls 35x10, 65x8, 65x5
Pushdowns 70x10, 80x8, 90x5
Dips BWx10, BW+30x8, BWx8

:)

[Heisman]

Full range of motion=best

It's still cool that you upped the weight. Keep it up.

[Steveo31]

Yea, I know that ROM is best, but it doesn't hurt if I do the other with full ROM now does it :p

Back/bi

Warmup 3 min
~20 chins
DB curl 32.5x8
One arm preacher 25x7, 25x7
Hammer ??
More chins and pullups @ BW
One arm DB row 60x7

I don't know what it is called, but its at an angle, the lower half where your legs go on the floor, and the place where you put your head elevated, with a chest pad and a swivel bar with the place for the weight... two sets of handles, one for your arms being parallel to your lats, the other for perpendicular...

Hammers 25x10, 20x10

Dooood, my bi's were so gone at the end... I hope I didn't OT but we'll see.

[Steveo31]

This isn't weightlifting, but its a workout nonetheless.. so here it goes.

Played volleyball against Leland, the local rivals if you will. They beat us last year, and unfortunately tonite as well, but sheesh. That was the best game we have played in our lives. Our mentality was there, our heads in the game, and we wanted to be there.

Our star player went out in the first 5 minutes, rolled ankle. This however, brought the team together and we played 4 excellent games (out of 5). I had somewhere around 16-20 kills out of 30-some odd attempts, which is terrible to say the least. However, they were all worth it.

:)

[Heisman]

I have no idea what that bicep movement is.

At least you did your best in the game. That's all that counts.

[Steveo31]

Originally posted by Heisman
I have no idea what that bicep movement is.


?

[Heisman]

Originally posted by Steveo31
?

The one where you said, " I don't know what it is called, but its at an angle, the lower half where your legs go on the floor, and the place where you put your head elevated, with a chest pad and a swivel bar with the place for the weight... two sets of handles, one for your arms being parallel to your lats, the other for perpendicular..."

Maybe it is a machine preacher curl?

[Steveo31]

Originally posted by Heisman
Maybe it is a machine preacher curl?
Oh.. na.. not preacher. Lemme try to find a picture...

...

Kinda like this, but you are laying down, almost parallel to floor:

http://www.drlam.com/book/pictures/M2.gif

Anywhoo.

Got into the gym last night, I warmed up like usual and went to do some chins. About half way through I got this increible throbbing pain at the base of my skull near my neck. I assume it was from the lack of Oxygen, but I was breathin and all. I went back, warmed up some more, but didn't help, so I went to legs. Legs didn't do that to me... ???

Chins ~15
EZ curls 55x8, 75x7
Light deads
Leg Press Maxed at 315 (3 plates+one 25 lber per side) x 7

Crappy workout. Caaraaaaappppyyyyyyy.

[Steveo31]

It's been a loooong time since I posted in this, so I'll update for posterity ;)

I've seen a pretty good change in the mirror, chest, arms and shoulders are getting to where I want them to be. Legs are still gonna take some time. I got some ON whey not too long ago, and gained size within weeks, so I'm going to stay on this and get some creatine as well.

I'm repping 75lbs DBs, so strength in the chest (at least) has gone up. Arm size has increased from the plethora of chinups, both weighted and un-weighted. Lat spread is lacking on the left side from lack of use... the right one is just huge in comparison (volleyball). So I'm going to do some alternate grip chins among other measures to get it up to par.

In any other case I wouldn't work one side, but I feel it is necessary.

I don't like deads... I know Heis is gonna kill me for sayin that, but I just can't get em to feel good. My form is fine. Heck, I dunno. BB rows are good, clean and presses are fun, etc so on.

I weigh 176 now, big improvement over 165 a few months ago.

Lovin it.

[Steveo31]

New Record on deads tonite.

Weighted pullups BW+10x8, "x8, BWx7
Sumo Deads 135x7, 155x6, 185x3, 185x3
BB Rows 135x5, 115x8, 115x6, 115x6 (I think 4 sets... dunno)
Cable Row 100x8
T-bar rows 70x8, 45x10, 55x8
Incline curls 22.5x8, 22.5x8
DB Curls 32.5x8
Cross Body DB 25x10

Bodyweight: 176.7

[scott_donald]

seeing some nice improvement there... must be hard at your height...

[Younglifter14]

Nice workout Steve. I can see some nice improvements in your lifts.

I agree with Scott, leg training can suck if your tall.

Young

[Steveo31]

Thanks guys.

Leg/Shoulder Day

Decline Bench 160x12 (I was with a friend doin chest/shoulder... had to :D)
Lateral Raises 22.5x8, 22.5x8
Front Raises 27.5x7x2
See Saw Press 35x10, 35x8
Squats 185x10, 185x9-10, 205x6
Front squats 135x10, 135x8, and I think I did another set. Don't remember tho.
Calf raises 175x15x2, 155x13x2, one leg @ 55x8
SLDL 185x10, 185x10, 185x12

All in all a fantastic workout. The friend that I went with has a lot more energy than my other partner. Transfers to me :D

I think I am going to up the weight for the SLDLs to 205-225, whaddaya think? Also, I was able to max 225 on squat. I love seen those 4 plates. Looks awesome. I wish my squat was higher, but I know it'll come in time.

My knee kinda hurts tho. I think its cause of the angle they extend at in squats. They are supposed to go out like a V, right?

ii =feet
\ = left knee
/ = right knee

(arial view)

__ ii ___ii
___\___/__
||| ==O==|||

In any case, I'm loving deads and getting to love this day.

[Not So Big]

good workout,
what is a see saw press

[scott_donald]

why do front raises...

why even bother with decline surely better to keep energy...

[Steveo31]

Originally posted by scott_donald
why do front raises...

Help with bench...?

Originally posted by scott_donald

why even bother with decline surely better to keep energy...
I know I know... :P

Bout half way down: http://www.bodybuilding.com/fun/exercises.php?Real=%3C%3D+7&start=20&Name=&MainMuscle=Shoulders&Equip=&Isolation=&order=Name

[Steveo31]

My back is buggin me today. I think it's from the SLDL...? I felt my form slip on 2-3 reps yesterday. Gotta watch for that.

[scott_donald]

Originally posted by Steveo31
My back is buggin me today. I think it's from the SLDL...? I felt my form slip on 2-3 reps yesterday. Gotta watch for that.

ye back straight and head up....

dunno sometimes with front raises your front delts are already getting enought work from the pressing...

[Steveo31]

Chins BW+10x8, BW+15x6, BW+12.5x6, finished with BW to 8
Deadlift 135x8, 205x4, 185x6-8
BB Rows 115x8, 110x8, 110x8
DB Curl 32.5x8
Incline DB 25x8x3 or so
Hammers 25x8?
Cross Body Curl 27.5x8x2

Give or take... don't remember the exact numbers. Good workout though. Maxed on deads at 205, that was hard. Wow. Curls were.... curls. Chins were good, moved up from BWx10 to BWx10+10 to start em.

[Steveo31]

Originally posted by scott_donald
dunno sometimes with front raises your front delts are already getting enought work from the pressing...
Ok. I'll stop em for now, maybe do em every X weeks. Thanks man.

[scott_donald]

nice back day there ah you have now added weight on chins and it feels so much better now...

[Steveo31]

Chest/tri

DB Press 70x8x3
BB Incline 95x8, 115x8, 115x8
Weighted Dips BW+17.5x12x2, BW+25x9
Skulls 65x8x2
Cable Flyes 20x10, 25x10x2


Good workout overall. My incline SUCKS as I found out today... disappointing. I'm liking the dips, skulls, eh. Bench, eh.

[scott_donald]

still a good day... my incline sucked and it got better real quickly so i would not worry about it...

[Steveo31]

Originally posted by scott_donald
still a good day... my incline sucked and it got better real quickly so i would not worry about it...
Thanks Scott.

Graduation week so the grandparents and all are in town. I'm gonna focus more on pullups/chinups and o-lifts for a bit, see how they go. I think I'm going to migrate back to BB bench, but I dunno. I haven't had any shoulder probs for a while now... I'm afraid the BB will bring em back.

Nothin really to report. :)

[Steveo31]

Now that I'm out of High School, I'm not going to be going 3 days a week, or at least not nearly as much as I'd like. I'm going to change my 3 day split into a 2 day...

Tuesday - Chest/Tri/Shoulder
Thursday - Back/Leg/Bi

I figure I have enough recup. time with this. Maybe I'll do Tues/Fri -- I don't know yet.

Today did c/t/s. I have been out for a while and I was afraid that poundages would have taken a hit, but thankfully they didn't too much at least. Going to start 5x5s for bench and keep going with the 5x5s for squat.

Speakin of which, I asked a PT there to check my form on squat. Apparently what is happening is my body isn't "used to" or accustomed to doing the correct squat form. When I get to about 6-8 inches of parallel, my lower back begins to curve. Said my pelvis is compensating for something. Don't recall. Lotta technical terms used, hehe.

Sooo, he suggested I go to there, and then back up. After a while my CNS will get used to it so I can do them "properly". I figure it shouldn't be too long before that happens, at least I hope not.

Anyway, I'm going to set some goals here cause I'll lose em otherwise. :D

By the end of this year....

Bench 90 DBs x 2 - Maybe even 95s.... :D
Squat 250 - Only 25 lbs to go.
DL 225-230 - Current max is 205, so we'll see.
Dip BW + 45 x 5 - Repping 20-25 now 10 times, so should be able to
Hit 200lbs - This is a reach, but again, we'll see.

Thanks for checkin this out. :)

[MrSinister]

how u finding doing the two day split?? looks wayyyy too cluttered???
I mean i know after chest workout im tired as, not much in the tank thats why i do something small like bis... or tri's in your case fair enough. BUT then u do shoulders after that??? your shoulders would be tired from the chest workout to begin with.

Sorry i didnt read everything but why cant u go more than twice a week?

[Steveo31]

Originally posted by MrSinister
how u finding doing the two day split?? looks wayyyy too cluttered???
I mean i know after chest workout im tired as, not much in the tank thats why i do something small like bis... or tri's in your case fair enough. BUT then u do shoulders after that??? your shoulders would be tired from the chest workout to begin with.

Sorry i didnt read everything but why cant u go more than twice a week?
Thanks for replyin brah. Yeah, it is cluttered, but I have to. I don't have a car nor time really. Between job and other stuff I gotta do, I don't have much time. I like it so far. We'll see though. Hasn't been much time.

Today I hit the db bench...

60x5
75x8
90x0
85x5

Tried for 90, didn't get anywhere, hahaha.

Dips +17.5 x 3
Pullups
Squats

More like a full body today. I have to really get my squat form down. Pissin me off. :) Any tips for them besides box squats would be great!

[MrSinister]

ay Steve
dunno if u remember but in the exercise forums i was posting how i hated squats, how them and deadlifts are harder for us taller ppl ... im really startin to love em now :D
It seems to come down to little things, like my problem was my stance was about shoulder wide, which still wasnt enough for me to get a good enough stretch, so i just widened it out for another 4-5inches and they felt 5x better, and another thing is to really tense your abs throughout the whole movement, as it seems to really make u keep your back all tight and straight.
Try with a lightly loaded bar in front of a mirror, I would say unloaded, but personally I think its better to have some weight at least coz if its unloaded theres just no challenege and no resistance and i find it even harder to balance.

Anyway good luck with em, let us know how u go.
Also nice weight you're using on the dumbell bench, same as me! and im about 50lbs heavier! :o

[Steveo31]

Ay man... thanks for the tips. I've been told that before, but been corrected. I'll try both ways and see what be the dealio. ;)

There was only a few times in which I didn't have a compression type pain in my back immediately after the set, and I wish I knew now what I was doing then. I know what the problem is, but just getting there is the problem. Anyway, I did a db squat with one db between my legs, and I can go to about 2 inches to parallel, with toes not past knees. Good squat form from what I can tell. However, once I get the bar on my back, I can't do it. Flexibility goes to crap.

I think I'm gonna try heavy DB squats and light BB box squats for now.

Thanks man!

edit: oh jeez I didn't even see that, the 85x5 should be 80x5. Dang.

[RiNgMaSteR]

You could always do front squats instead of reg squats or as well as reg squats.

[Steveo31]

I'll try em all :D

[Steveo31]

Yaaaay, good news. Can now chin BW + 30 for reps, can't say a true number cause of other factors today, but I think I can push out 7 or so. Maybe 6. Anyway, good :D

Bad news. The DB is hard to hold between my legs so I gotta invest in a belt. :mad:

Did a bunch of light box, well, bench, squats. No box available, and the bench is the right height. Form is improving methinks. Thanks for all your tips!

BB Rows
135 x 5
115x6
115x6

Chins
Hammers
Shrugs

Nothin special.

[MrSinister]

nice work steve but its all over the place, u done some shoulders, legs, arms and traps all in one workout??
or are u doing a hst type thing?

[RiNgMaSteR]

Good job. And a belt would definitely be a good investment.

[Steveo31]

Originally posted by MrSinister
nice work steve but its all over the place, u done some shoulders, legs, arms and traps all in one workout??
or are u doing a hst type thing?
Yeah yeah, I know ... *sulks in shame*

The box squats were like 85 lbs, so it wasn't even a workout really... just practicing form. Was back/bi day. My shedule's been a little screwy lately so it's hard to tell when I'll be back in the gym for the other part of the split. Sooo... I be a noob and do it all to make sure. :D

[Steveo31]

Alriight... new PR.

DB Bench 80x7 after low rep warmups with 70 and 75. However, Imma drop flat and do decline for a few months.

Have to do some front delt work or no?

[scott_donald]

eh why not post the workouts...

[Steveo31]

Originally posted by scott_donald
eh why not post the workouts...
Cuz I don't remember :p

If I remember right, it was

70x6
75x5
80x7
Dips

So if I drop flat, that takes a lot of the work off the front delt, right? Then should I do front raises? I'm thinkin no, but I'm thinkin outloud too...

hmm.

[scott_donald]

Originally posted by Steveo31
Cuz I don't remember :p

If I remember right, it was

70x6
75x5
80x7
Dips

So if I drop flat, that takes a lot of the work off the front delt, right? Then should I do front raises? I'm thinkin no, but I'm thinkin outloud too...

hmm.

what will that make...show all...

[Steveo31]

Originally posted by scott_donald
what will that make...show all...
Alright alright... will do next time.

:D

[Steveo31]

Went to the physical therapist for a pain in my lower back area thats been around for a while. Turns out I have a strained/stressed sacroiliac joint.

http://www.spine-health.com/topics/cd/sjd/sjd01.html

So that means a break from deads/squats/SLDL, anything of the sort till I get it sorted out. :(

[LiL USMC BBer]

you don't need front raises...

I can't stress this enough.. the front delt gets so much work its not even funny... between overhead presses and heavy chest work.. the front delt is huge compared to the other ones..

the back delt gets hit hard with back but I don't think as hard as with the front delt on chest..


just stick with your basic overhead pressing movements and raises.. and your fine.

[Steveo31]

Ya dude... I have long since decided that. Tell you the truth, didn't really plan on doin em.

Thanks for poppin in :)

[Steveo31]

I think I O/T my legs, or at least close to. It's been a few days and I can fully extend my legs, flex my quads. Hams are tight, but always have been. Did way too many sets... lesson learned. Tryin out a high volume program, but that was a little too "high volume" for me. I'm not sayin how much ;)

Anyway, if someone has a good program for high volume, that'd be great if you would share it :)