My HIT Training Journal

[RobArson]

Haven't posted here yet but I've been looking around and getting motivated to get bigger and stronger.

Anyways, I used to do HIT but I started to higher volume recently and I absolutely HATE IT! So today I did my first HIT workout in awhile and hopefully I'll start improving my strength soon.

Tuesday- CHEST/Triceps/Shoulders

Flat Bench DBs - 85s - 9 reps
90s - 7 reps <---(awesome last rep, took me 5 seconds to get it up but it went ;) )

Incline Press DBs - 60s - 8 reps
60s - 6 reps

Skullcrushers w/80 lb ez curl bar - 9 reps
same weight - 7 reps

overhead press DBs - 42.5s - 9 reps
- 47.5s- 6 reps

Chest Cable machine thingy - 80lbs (I forgot what weight I used, i'll check next time)- 8 SWEET reps
80lbs (?) again - 5 reps

Tricep pulldown with horizontal bar - 90 lbs - 7 reps

I also did 1 set of dips in there with body weight but I'm not sure if I'm doing them right (lol). I go as far down as I can possible go but I saw a personal trainer not go down as much which might give the triceps more work(?) next time I'll try not going down ALL the way and concentrating on my Triceps.



I Really wanna work on my incline press and overhead press as I've got weak shoulders. Also would love to start benching the 100lb dumbbells.

As far as my stats go, I'm 6'1", 205 lbs with approximately 15% bodyfat.

Maybe I'll post a pic later since I appreciate it when others do.

[Heisman]

Starting a journal was the right thing to do. Welcome.

I would only go to where my arms form a 90 degree angle on dips- not all the way down. I have heard of people injuring themselves going too low, so if I were you I would stop at 90 degrees.

[RobArson]

cool, I'll do that.

Thanks for the help.

[RobArson]

Here's my bicep/back workout

Lat pulldown

200- 9 reps
210 - 5 reps
200 - 7 reps

T- BAR LYING BACK ROW
90 - 5 really bad reps
65 - 8 reps
65 - 6 reps

SLDL
205 - 7 reps
205 - 7 reps
215 - 5 reps

Shrugs
95lbs DB - 12 reps?
95lbs DB - 15 reps
95lbs DB - 15 reps <---- F'IN grip gave out before my traps on every f'in set of shrugs!!!!!! DAMN that SUCKED!!!!

Wrist curls (did em cause I was pissed about my grip giving out on Shrugs)
30 lbs barbell - 20 reps ?
40 lbs barbell - 10-15 reps
40 lbs barbell - 10-15 reps


Anyways, it was an alright workout. Shrugs sucked ass! Maybe I'll use straps next time. Also I'll try to keep reps inbetween 4 to 7 as much as possible.

[Heisman]

You should do regular deadifts on back day and sldl on leg day.

Pull ups are better than pull downs if you can do them.

Do you ever do static holds for your grip?

[RobArson]

Alright, I didnt do legs on saturday cause I was waaaaaaaay too f'in busy. But I did em today.

Legs/Abs (I'm gonna start doing abs with chest/triceps)

Abs - I did those cable crunch things with 150lbs which was the heaviest weight you could select but I did more than 10 reps relatively easily and wasn't sure if I was doing em right so I'm gonna check it out and do em better next time.

Hamstring curls - 155lbs - 13 reps
170lbs - 7 reps
170 lbs - 5 reps

Standing Calf Raises - 220 - 15 + reps
320 - 10 - 15 reps
380 - 10 reps

I went with waay to many reps but standing calf raises usually leave me limping for a few days afterwards so I'm gonna wait till next time to REALLY hit em.

Since I had to wait for the power rack, I did some seated calf raises with 115 lbs for 3 sets with about 10-15 reps each.

Squat - I SUCK at em cause this is only the second time I've done them. But I've been paying attention to my form and all

205lbs - 7 reps
205-lbs - 9 reps (<---fired myself up a little more. I guess I'm still intimidated my squats. argh)
205lbs - 6 reps

I weighed in at about 207.9 and I'm stoked about that. I will definitely try to improve the weight on the Squat.

Heisman: Thanks for the advice, you definitely seem knowledgeable so I'll follow the advice about deadlifts.

As far as pullups, I can do a lot more than 4-7 reps and I don't have a belt to add weights to and I havent seen one at the 24hr fitness I go to. So I might have to stick with the Lat pull downs (although I will increase my grip outwards more to better hit my lats).

And I don't do static holds for my grip. Maybe I'll try that out sometime at the end of a workout. Thanks.

[Heisman]

Good idea about using less weight on squats to concentrate on form.

If you want to, you could buy a good lifting belt from bodybuilding.com for under twenty five bucks. If you type in "free straps please" in the comments box then you will get free lifting straps with your order.

[RobArson]

Chest/Triceps/Shoulders

DB Bench Press -
95lbs - 6 reps
90lbs - 6 reps
90 lbs - 5 reps

DB Incline Press (should this be a 45 degree angle or less?)
60lbs - 8 reps
60 lbs - 6 reps
60 lbs- 4 reps <-----------damn, I suck at these!


DB Shoulder Press
47.5 lbs - 7 reps
47.5 lbs - 5 reps
40 lbs - 4 reps <----hmmm, dropped the weight 7.5 lbs but still only could do 4 reps

Skullcrushers
90lbs - 4 or 5 reps <---less than spectacular form
80lbs - 7? reps
80lbs - 6 reps <----------- The guy who was working in with me did some close grip presses after his skullcrushers so I did about 8 - 10 of those after this. He also advised that I should take a more narrow grip on the skullcrushers and to keep my elbows in more. It was good advice that I'll use next time. ;)

Chest Press Cable thing
80 lbs - 5 reps <-------not so good reps
70 lbs - 6 or 7 reps
70 lbs - 4 or 5 reps

Tricep pulldown with horizontal bar
90 lbs - 3 reps ?!? <---tris were dead
80 lbs - 6 or 7 reps
70 lbs - 5-7 reps

I then went to do some dips but I could even do ONE! Actually, I'm pretty stoked since it means my tris got f'in worked today!

I was gonna try to do some abs but I forgot....very conventiently. Next time FOR SURE.

weighed in at 208.?

took the rest or my weight gainer (bout 600 calories) with two scoops of whey afterwards. I'll probably start making a homemade weight gainer since I've heard so many bad things about the store bought stuff.

[Heisman]

I believe you should do incline presses with a 30 degree incline, but I'm not sure.

[weightshead]

Originally posted by Heisman
I believe you should do inline presses with a 30 degree incline, but I'm not sure.

i'd say anywhere between 30-45 degrees is fine, any more than 45 though and you start hitting your anterior delts too hard. Its good to vary the incline every once in awhile, just to mix it up a little.

[RobArson]

Back/Bicep/Trap day


lat pulldown
220 - 4 reps
210 - 5 reps
200 - 7 reps

t bar
65 - 10 reps
75 - 10 reps
85 - 8 reps <----------- got the hang of these. I was trying to do em real slow and steady last time but this time I did them controlled but more explosive.

shrugs
DB - 90 15 + <---------f'in grip

shrugs
225 barbell
9 reps
10 reps <------------ tried these. Grip held up okay with overhand/underhand grip. But the bar kept crushing my diznick.

SLDL
215 - 7 reps
215 - 6 reps
215 - 4 reps <------- overhand/underhand grip helped again

Wrist curls -
im not doing these anymore <-------- I need to find something else to work grip...maybe the static holds that Heisman recommended.

Abs with 25lb plate behind head (about 1037X harder than on chest)
7 reps
7 reps <------------stoked about these. I really want to do an ab work where I reach failure at 4- 7 reps and this is it! I'm posting this the day after I did the workout and my abs still feel it which is a good sign.


Heisman (or anyone for that matter) if you read this, can you explain why I would do regular deadlifts on back day and SLDL on leg day? I'm not sure why I should work quads on back day and lower back on leg day.

[wildman536]

Bump (to Subscribe to Thread!!)

Great Thread!!

[Heisman]

Originally posted by RobArson
Heisman (or anyone for that matter) if you read this, can you explain why I would do regular deadlifts on back day and SLDL on leg day? I'm not sure why I should work quads on back day and lower back on leg day.

If sldl is done correctly then the hamstrings will do most of the work. The lower back will become a factor, but as long as you keep your back completely straight and work on your form with lighter weights at first, you will get to the point where you feel your hamstrings far more than anything else.

Regular deadlifts work the back far more than they work the quads, when done correctly. Perhaps you bend your legs to much when you do them. Regular deadlifts should hit your back much more than they hit your legs.

Good workout by the way. Static holds should help your grip a lot.

[RobArson]

Thanks for the input Heisman.

However, I checked on this website's awesome description of exercises and they say the SLDL mainly works back and deadlift mainly works quads. As far as I'm concerned, the SLDL only works my lower back. I guess I could be doing it wrong...but I kinda doubt it. As far as regular deadlifts, I guess I'll have to start doin em..

My last workout which was yesterday......how should I say it..............f'in sucked a fat donkey turd covered in Vegemite.


Leg curls
170lbs - 10 reps
175lbs - 5 reps
165lbs - 5 reps

Standing Calf raises
500 lbs - 8 reps
500 lbs - 7 reps
500 lbs - 5 reps

Seated calf raises
200lbs - 12-16 reps <----------I did a set of seated calf raises while waiting for the power rack. You see, some people need to use the power rack for bicep curls...yup, they really do.

Squats <----this is the part that sucked fat turds covered in vegemite :)

did a warmup with the bar and then 135, then...

205 - 8 reps <-----------hated my form. My thighs did not go past parallel with the ground. Plus, I'm 6'1 ~ 6'2 and for some stupid ass reason, I'm frightened of going to failure, falling down, and dropping the weight on the power rack. SHUT THE **** UP AND SQUAT, RIGHT? Next time I go to the gym, I'm gonna intentionally drop the weight.....or I'll just pull down my pants and see if I actually have a set of nutz...either way.
135lbs 13 reps
135lbs ~13 reps <---- the only good thing about these were that they were perfect as far as form. Other than that... I could've done more, I have a vagina, and I could've done a whole lot f'in more.

Or maybe I'll just go back to repping 700 lbs on the leg press............ HELL NO

I'm thinking of doing squats with my bicep workout just so I can purge the thought of being a complete p*ssy as soon as possible...i'll see.

[Heisman]

Make a thread in the exercise section asking what sldl works and asking what the deadlifts work.

[RobArson]

Heisman, I'll do a Search :)

Chest/Tricep Workout + abs <---------- awesome f'in workout!

DB Bench Press -
100lbs - 4 reps <---happy to do 100, wish I couldve done a couple more reps
95lbs - 6 reps
95 lbs - 5 reps

DB Incline Press
65lbs - 6 reps <--------another improvement ;)
65 lbs - 7 reps
60 lbs- 6 reps


DB Shoulder Press
50 lbs - 6 reps <-------lil improvement
47.5 lbs - 6 reps
47.5 lbs - 5 reps

Skullcrushers w/CB bench
70lbs - ~ 8 reps CGB - 10
70lbs ~7 reps CBG - 10
70lbs - ~ 6 reps CBG - 10 <------ these went down since last time because i used a very narrow grip, about 2 or 3 inches between my thumbs.


Chest Press Cable flyes - some guy was using these and i was kinda taking longer than I wanted so i skipped these.

Tricep pulldown with horizontal bar
80 lbs - 11
80 lbs - 8
80 lbs - 6 <---------only thing about these is that I'm not consistent with my form from workout to workout. Definitely need to work that out.

Decline situp things with 25lbs plate behind my head
25lb - 9 reps
25- 6 reps
25- 5 reps <------i'm in love with these! On the way home, I clenched my abs and it felt like I had steel in there. For those who read this, I would say trash the 30 situp routine or any other high rep stuff you do and try something with 10 or less reps. I can't wait to see my abs in a few weeks ;)


C ya.

[Heisman]

Good workout. You'll get more reps with the 100's next time.

Some people prefer high reps over low reps for abs, while some prefer low reps over high reps. Obviously, low reps work better for you, and it takes less time, so good job on discovering what works.

[RobArson]

RANDOM THOUGHTS

yeah, i think i'll just try to do more reps on the bench next week instead of increasing weight.....but Im not sure yet.

As far as abs go- if 10 or less reps is pretty much considered to be best for pretty much every muscle on your body, i wonder why people would think abs would benefit more from hundreds of situps. As far as I know, there's nothing unique about abs as far as how they grow and whatnot.

Anyways, I'm still pretty ignorant about lifting so I could be wrong.


By the way, FYI for whoever is reading this, I've gained 45 lbs in a year a half (30lbs in the first 5.5 months) and it was mostly lean muscle mass. My strength hasn't kept up with my size so I'm still improving my strenth to match my size.

I think I'll do leg press to supplement squats on my next leg day since I still haven't gotten the hang of doing squats correctly.

[wildman536]

Do Squats!! Practice!!

[Heisman]

Keep doing the squats. You'll get it down.

Exellent job on gaining weight.

Train abs whatever way you want to. You're right, they are just another muscle.

[Darracq]

Good idea on the more reps on the db bench i would use the 100s till you can get about 7-8 and then go to the 105`s. Your getting up there where its going to be hard to go up 5 pounds on db`s.

[RobArson]

Originally posted by wildman536
Do Squats!! Practice!!

Okay, okay!!

[RobArson]

Originally posted by Heisman
Keep doing the squats. You'll get it down.

Exellent job on gaining weight.

Train abs whatever way you want to. You're right, they are just another muscle.


Thanks. I'd like to gain another 10 or 15 lbs. before I start cutting. Its fun being big ;)

[RobArson]

Originally posted by Darracq
Good idea on the more reps on the db bench i would use the 100s till you can get about 7-8 and then go to the 105`s. Your getting up there where its going to be hard to go up 5 pounds on db`s.

Yeah, I think I'll do that. Hopefully I'll be able to do 3 sets with 100 lbs next time. However, I think I can keep some of these gains going because they've been coming along well recently. The workout after the next one I will definitely go with 105lb dumbells.

[RobArson]

Biceps/Back <----trying to be optimistic so....I have a lot of room for improvement.

T-Bar Lying Row
90lbs - 10 reps
100lbs - 6 reps
100lbs - 4 reps

DB Bicep Curls
50lbs - 6 reps
47.5lbs - 5 reps
47.5lbs - 5 reps <-----------first time doing biceps in a couple of weeks, not to happy with this.

Shrugs on Standing Calf Raise Machine
did some warmups to get used to the machine, then
500lbs ~ 11 reps
500lbs ~ 8 reps
500lbs ~ 7 reps

These were interesting but I didn't feel them afterward like I would have liked. I did some DB shrugs next in hopes of pushing my traps a little harder.

95 lb DBs - 15 reps <---no problem.
95 lb DBS- 15 reps <---again, no problem. At least my grip is getting better :)

Deadlifts - okay, I tried these on advice from Heisman to work my lower back. It worked my back like hell but my form S*CKED. It was really tough to bend down and get the bar over my knees without bending my back into a very unfavorable position. I'm gonna try working on form at home with a ez curl bar I've had for awhile.

Wide Grip Lat pulldowns
0 sets - 0 reps cause some damn jabronis were using them.


All in all, not a fulfilling workout but it could have been worse.

[Heisman]

Keep working on the deadlifts. Use very light weight at first, and go here irongame.com to watch the masters do it. Make sure you keep your back straight. Trust me, when you get the deadlifts down you will love them.

[RobArson]

thanks heisman but the link doesn't work.

It would be nice to see a .gif or a movie with somone doing them; I'll see if I can find any on google or something.

[Heisman]

Why the hell does it not work? It doesn't work for me either. Does anybody know why it isn't working?

[RobArson]

Legs Day

okay, so I've been doing sh*tty with the squats so far so I did them first today and FINALLY felt good about them.

Squats
135 - 10 reps
145 - 10 reps
155 - 10 reps
165 - 10 reps
175 - 10 reps --> after 7 reps, I had to stop for about 5 seconds but the next 3 reps felt great
185 - 5 reps

Did a lot of reps just to get the form down. My form was perfect unlike times where I've squatted more weight.

Seated Calf Raises.
90 -15 reps <--wtf. I think I've been putting 200lbs on my journal when it was actually only 2 45s. lol
115 - 9 reps
90 - 10 reps
90lbs - 10 Reps <------the rep numbers arent totally accurate, I dont remember the exact numbers. Plus, I was experimenting with the foot placement to find what worked best. I definitely hit my calves well though.

Hamstring Curls
170 - 9 reps
175 - 6 reps
170 - 5 reps <---- pretty happy with these.


Got on the scale and only weighed in at like 207.9. I haven't been eating as much lately cause its just gotten hot as a mofo down in North Cal and I've had no appetite whatsoever. I might consider cutting but....I dunno. Big vs. shredded, Gaining strength vs. trying to just maintain strength....

[Heisman]

Good idea doing lots of squats and getting the form down. If you aren't going to eat, then you might as well cut. It's up to you.

[weightshead]

http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

heres an animation of a decent deadlift.

im not sure learning technique from powerlifters is a great idea as they're trying to max out a certain lift. whereas your trying to get bigger!

[noname]

Originally posted by RobArson

the rep numbers arent totally accurate, I dont remember the exact numbers.

Carry a log with you in the gym.

Why do you call this a HIT routine? The routine looks solid, but doesn't look like a HIT routine.

[RobArson]

Originally posted by noname
Carry a log with you in the gym.

Why do you call this a HIT routine? The routine looks solid, but doesn't look like a HIT routine.


Yeah, I might start carrying a pen and a paper to the gym.

Is there a way to change the name of a journal?
I started thinking that I would do HIT but I've seen posts which convinced me to do a few more sets. In fact, in time, I might add 1 or 2 more.

Weightshead: Thanks for the link, I'll check it out.

Heisman: I've just stopped eating as much in the last couple days so its no big deal if I just start eating well again-which I will. I'll just make a big push to get to 215 or so and then I'll cut.

[Heisman]

You could try to PM a mod about changing the name of the journal.

[RobArson]

Originally posted by weightshead
http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

heres an animation of a decent deadlift.

im not sure learning technique from powerlifters is a great idea as they're trying to max out a certain lift. whereas your trying to get bigger!


THANKS!!!!!! Thats exactly what I needed. I guess I wasn't doing them as bad as I thought I was at the gym. Its just that my back was doing ALL the work and the Quads didn't do crap.

Heisman: I was wrong, you were right. I posted in the exercise section and asked about Deadlifts and SLDL and they confirmed what you told me. Shouldn't of doubted you :)

[Heisman]

Originally posted by RobArson
Heisman: I was wrong, you were right. I posted in the exercise section and asked about Deadlifts and SLDL and they confirmed what you told me. Shouldn't of doubted you :)

No problem. I'm just glad that you are willing to learn and admit that you are wrong when you are.

Never doubt Heisman. :D

[RobArson]

Originally posted by RobArson
I've just stopped eating as much in the last couple days so its no big deal if I just start eating well again-which I will. I'll just make a big push to get to 215 or so and then I'll cut.

I lied because
1. I just can't stuff myself with food when its hot as fVK outside.
2. It would be nice to have my sixpack back as its perfect weather to go to the beach or go down to San Diego for spring break ;)
3. I CAN

I started cutting today. I'm basically gonna try to do an approximate 40/40/20 diet and I'll start doing cardio about 3-5 times a week. I'll take care of that with some pickup basketball games. Played three full court games yesterday and two today. Well onto the workout:



Tri/Chest

Bench DB
100lbs - 5 reps
100lbs - 2 reps <---WTF? I had to regain my balance after I went down with the weight; kinda screwed me up.
95lbs - 6 reps

Incline DB (45degree)
65 - 7
65 - 4
60 - 7

overhead DB
52.5 - 6
50 - 6
50 - 5

Dips - replaced skullcrushers and cable chest flyes with these
wide grip - 10 very easy dips
very narrow grip - 6 reps
" " - 5 reps

Tri pulldowns
80lbs - 8
80lbs - 8
80lbs - 6

situps w/25lb plate behind head
10
10
8


I'm doing okay in the bench DB, incline DB, and overhead DB but I'm not completely satisfied with everything else. I'm definitely going to start doing dips from now on but I think I want to get rid of the tri. pulldowns. ???

[Heisman]

Why don't you do skullcrushers instead of the pulldowns?

Basketball is great cardio.

[RobArson]

Originally posted by Heisman
Why don't you do skullcrushers instead of the pulldowns?



Good question. Too long of an answer. I'll probably do them next time.

[RobArson]

Today is a Good Day :)

-Gonna get drunk in about an hour (a had a little warmup yesterday ;)

-Just got accepted to UC Davis (UCLA and Berkelely will be sending me something next month)

- And best of all, THE EAGLES GOT T.O!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HOLLA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1

Holla!!!!!!!!!!!11


--ok---

And I had a nice little workout too!

Lat pulldowns
210 - 8
210 - 6
210- 5

DB Bicep Curls
50 - 5
50 - 4.5 (5 with right, 4 with left ;) )
45 - 8

T Bar Lying Row
100 - 8
100 - 8
100 - 4

(That exercise where you hold a barbell at about waist level and lift it up to shoulder level. Forgot what its called)
First time, just trying to get hang of this exercise

90 - 8 <--straight, thick bar
90 - 8 <---- EZ curl bar
80 - 7 <---straight, thin bar.The second two sets hurt my wrists a little

Deadlifts <---just practicing for the most part
135 <---10
155 <---10
175 <---10

I felt like I was doing the deadlifts very well so next week I'll probably go a lot harder.

oh yeah, THE EAGLES GOT T.O!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! HOLLA!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!
!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!

[Heisman]

If you mean upright rows, then don't do them.

Too bad T.O. is going to have some problems when the season rolls around.

[RobArson]

Originally posted by Heisman
If you mean upright rows, then don't do them.
Yeah, that sounds right and I'll probably try something else - Power cleans maybe?


[Too bad T.O. is going to have some problems when the season rolls around.

If he does then the best safety in football, Brian Dawkins, or The Freak Jevon Kearse, or The MacDaddy McNabb will whoop his ass ;)

Brian Westrook, T.O. and McNabb on offense -- Now we got some PLAYMAKERS baby!!!!

[weightshead]

good to see your benching the 100lbs'ers. keep up the good work all round.

[Heisman]

Power cleans probably won't work the same thing that upright rows do, but they are my second favorite exercise, so I would do them if I were you.

Side laterals should replace the upright rows quite effectively.

[RobArson]

Originally posted by weightshead
good to see your benching the 100lbs'ers. keep up the good work all round.

thanks man. I've started cutting though and hope my strength can improve enough for me to get 100s for 3 sets.

[RobArson]

Originally posted by Heisman
Power cleans probably won't work the same thing that upright rows do, but they are my second favorite exercise, so I would do them if I were you.

Side laterals should replace the upright rows quite effectively.

Thanks. I really feel like I need to improve my back/biceps/traps workout.

[RobArson]

LEGS

Squats
135 - 7 reps
155 - 7 reps
175 - 7 reps
195 - 7 reps
205 - 7 reps <--- I noticed that I only went to parallel on these while I went lower than parallel on 135. Thats why I did another set with 135 where I went as low as possible. BUT I DID GO PARALLEL, I'M NOT JUST SAYING THAT :)

135 - 7 reps <-- I might drop the sets soon but I enjoy it this way for some reason.

Hamstring curls
180 - 6 reps
180 - 5 reps
170 - 6 or 7 reps

Standing calf raises
300 - ~ 10 reps
360 - ~ 10 reps

Sitting calf raises
90 ~ 12 reps
115 ~ 9 reps <---- my calves were shaking like a mofo on the last two reps :)

I'm not too fond of the calf raises cause its hard to keep my foot in the same place during all the reps. As I do reps, my foot ALWAYS slips back and the reps are a lot harder. I don't like this extra variable cause its hard to know if I'm improving at calf raises or if my foot placement was a lil different. But from now on, I'll use a lil less weight and just go with it for all the reps, even if my foot slips back.


Eagles got T.O.!

[Heisman]

Why are you being so defensive about going to parallel? Are you trying to cover something up? :D

You could try one legged calf raises on stairs while holding a heavy dumbell.

You are way to excited about the Eagles getting T.O. You will still lose to my Rams.

[RobArson]

Originally posted by Heisman
Why are you being so defensive about going to parallel? Are you trying to cover something up? :D

You could try one legged calf raises on stairs while holding a heavy dumbell.

You are way to excited about the Eagles getting T.O. You will still lose to my Rams.

-lol. Actually, I'm cynical about some guys who can squat a ton of weight cause I've seen a lot of people at the gym not go all the way to parallel. So, I don't want anybody thinking I'm cheating on squats.

-I think I'll just try to work it out with the calf raise machines I'm doing now. thanks anyway

-The Rams. muhahahaha. Who's their QB again....Marc Bulger??? muhahahaha. Didn't he throw more INTs than TDs? Faulk is getting old. Winstrom is gone (right?). And most importantly, MIKE MARTZ IS THEIR COACH!!!!!! muahahahaha. (sorry)

The Eagles got T.O!

[Heisman]

Last year was only Bulger's second year in the NFL. He'll do great now. Winstrom is gone, but we will kill you anyway.

[weightshead]

Originally posted by RobArson
-lol. Actually, I'm cynical about some guys who can squat a ton of weight cause I've seen a lot of people at the gym not go all the way to parallel. So, I don't want anybody thinking I'm cheating on squats.

you should see some of the rowers at my gym, they rock up to the squat rack, load on 140kg (~310lbs) and do a "hardcore" set of 1/8th squats - i think they think everyone is looking at them because they are heavy squatters. they crack me up every time.

[RobArson]

Originally posted by weightshead
you should see some of the rowers at my gym, they rock up to the squat rack, load on 140kg (~310lbs) and do a "hardcore" set of 1/8th squats - i think they think everyone is looking at them because they are heavy squatters. they crack me up every time.

Today i saw an older gentleman put two 45s on each side and proceed to do one of those 1/8th squats. Theres no way he was actually trying to do a squat, he must've invented a new exercise or something. hehehe



Anyways, I've been cutting for a week. I've totally cut out soda (damn that was hard) and fruit juice from my diet. I only drink milk and water now. I have dropped from 4 meals a day to 2 to 3 meals (3 meals is about 1/3 days). Of course, its not how much you eat as much as what you eat. I eat A LOT OF TUNA! Pretty much once a day I'll have a tuna sandwich. I drink protein as well.

I've also had a cold since last Friday. I think thats why I've dropped about 4 lbs this week. I weighed in at 204.8 today at the gym.


CHEST/TRICEPS/ABS

Bench DB
100lbs - 4 <--wtf?
100lbs - 5 <--okay, these first two sets were done on a slight decline cause all the flat benches were taken.
95lbs - 4

Incline DB
65lbs - 8
65 - 6
60 - 5

Overhead
55 - 4
52.5 - 4
50 - 4

Dips (close grip) (BW)
10
7
7

Skull Crushers w/very narrow grip
70 lbs - 5 ...+ 10 CG BP
60 lbs - 10...+10 CG BP

Situps with weight behind head
25lbs - 10
25 - 10
35 - 3 reps (dead, so I dropped the 10lb and did 25 until complete, total, ab annihilation. only about 6 more reps :) )

All in all, a good workout, especially considering I'm still sick and I've lost about 4lbs. since last week. My triceps were dead by the time I hit skull crushers so I only did 2 sets.

[RobArson]

Biceps/Back/Traps - March 24 '04

Pull ups -
7,
5
4 <--crap. Should I be putting my chin up over the bar or just cock my head back a little and just get to the bar with my chin?

Bicep Curls DB
50 --> 5
45 --->8
45 ---> 5 <----I'm doing something else for biceps from now on. I bust my ass on this probably more than anything else but I haven't gotten anywhere lately on these.

T bar lying row
110lbs --- 5
100-------7
100------5

Deads
135 - 10
205 -7
225 - 7
225 - 5 <----grip gave out, f*ck

Calf Raise Shrugs -first time I did these, I was indifferent. This time I loved em. I really felt them.
400 - 8 reps
400 - 8 r
420 reps – 7

Static Holds DBs
95s- about 40 seconds
95s - ~30
95s ~ 30

[Heisman]

Start doing hammer curls.

Don't worry about where your chin is; concentrate on feeling it in the lats. However, you can cock your head back if you want to.

Also, eat 5-6 meals a day. Not 2-3. Even while you are cutting do this; just eat less calories in each meal.

[RobArson]

LEGS


Squats
135 - 7
175 - 7
205 - 7 <not completely happy with these reps
185 - 7 <--- prob the best set of squats I've done so far. Wasn't too hard either.
205 - 1 <--- did 1 rep, then went low, low, all the way down to the ground. Pretty sad but I'm very glad that I finally went down while doing squats.

Hamstring curls
180 - 6
180 - 6
180 - 3

seated calf raises
115 - 10
140 - 7, 8
165 - 4

SLDL
135 - 10
185 - ~8 or 9
185 - 7 <--- i looked at the mirror to the side of me and saw that my back could've been just a little straighter (i slouch and so my shoulders come forward a little too much) and so I made it straighter and felt it in my hamstrings for once. But I'm pretty sure it felt more like stretching them than actually working them.


Decent workout overall. I totally screwed up my diet today though. I ate tuna (good), then I ate some food that my mom made cause I felt guilty about not eating it (steak, then later a smaller steak with cheese potato slices and mushrooms lol). Then I ate a snickers bar too. I really need to buy some chicken.

And I've noticed I'm very tired lately. It could be that I've been going out pretty much every night (not tonight :( ), the cutting down of my calories, the fact that I used to drink coke all the time and now I don't, or a combination of them all.

[wildman536]

Originally posted by RobArson


And I've noticed I'm very tired lately. It could be that I've been going out pretty much every night (not tonight :( ), the cutting down of my calories, the fact that I used to drink coke all the time and now I don't, or a combination of them all. Hmmmmmmmm......................

[RobArson]

Originally posted by wildman536
Hmmmmmmmm......................

I know, I can't figure it out either. lol

CHEST/TRICEPS/SHOULDERS

alright workout about which I did on Sunday:

Bench DBs -
100 - 4 reps
100 - 4 reps
95 - 5 reps <----SUCKED! I want 3 sets of 100lbs!!! And more than 4 f'in reps!

Incline Dbs (45degree)
70 - 5 <----improving...
65 - 7
65 - 6

Dips (narrow grip) -
13?
10
5

Skullcrushers (w/ thumbs touching) on Ez Curl Bar
70 - 7 + 10 CG Bench
70 - 6 + 10 CG Bench
70 - 5

Overhead DB
47.5 - 6 <---- I tried doing them while sitting on a flat bench, with nothing to lean back on and....wow, they're A LOT harder that way. lol That was after my incline presses so I skipped them and then did this 1 set after skullcrushers.

Situps with 35 lb plate behind head
6
8
4?

I've cheated on my diet a few times. Mostly Guinness (sp?), Long Island Ice Tea, Irish Car Bombs (more Guinness).... eh, its worth it. ;)

[RobArson]

Back Bicep Workout

Pull ups - wide grip (~2X Shoulder width)
7
5
4

Preacher curls (i think) - replaced DB curls
60 lbs + EZ Curl Bar (kind that you can add plates as opposed to the kind I used for skullcrushers which plates cant be added or taken off of) ANYONE KNOW HOW MUCH THIS WEIGHS?

6
5
50lbs +EZ
8

T Bar Lying Back Row
110 - 6
100- 7
100 - 5

Deadlifts
warmup 135 - 10
205 - 7
255 - 4
255 - 6
255 - 5

Calf Raise Shrugs
440 - 10
440 - 8
500 - 6

While I was doing deadlifts, this big dude about my age was doing squats near me. He put 3 45s on each side (315lbs) and proceeded to do some squats bending his knees at 45 degrees. I tried not to laugh cause he could still probably kick my ass. lol

[RobArson]

Legs

Squats
warmup 135 - 10
205 - 5
205 - 5
205 - 4

leg press
390 - 15 reps

hamstring curls
180 - 5
180 - 5
175 - 4

felt great about the squats. Im expecting some considerable gains from here on out. They were perfect form and I went down with the weight (failure) twice.

The leg press felt awesome. I brought my legs in tight on every rep and felt my entire legs workin. I'm definitely adding leg presses to my leg days.

I didnt do calf raises. My excuses :( were that I haven't gotten much sleep, I worked all day, and I havent eaten much. NEXT time.

[Heisman]

You don't want to go to failure on squats. Stop a rep before failure.

LOL at the 45 degree squatting guy.

I wouldn't complain too much about 95 pounds on dumbell bench press. Keep up the good work.

[RobArson]

Originally posted by Heisman
You don't want to go to failure on squats. Stop a rep before failure.


I'm a masochist. I love to try and push a weight up with everything I have and then FAIL.

Seriously though, I'm thinking about it. I regressed in this workout and although I have lost 8lbs in the last 3 weeks (im cutting), I think I might need to change my philosophy when it comes to working out.

Chest/Triceps/Abs <---------SUCKED SUCKED SUCKED

Bench DB
100 - 2 f'in reps <---a muscle in my back felt like it was cramped as I put the weight down to my chest so I stopped at only 2. I stretched and then continued.
100 - 3 f'in rep
100 - 3 f'in reps
95 - 5 f'in reps <----um...wow. My strength has decreased considerably since 2 weeks ago.

Incline DB
70 - 5
70 - 3 (or 2)
60 - 9 (couldn't find 65lb DB)

Shoulder Press DB <---felt like going lighter than usual since I already saw that my strength wasn't where it should be.

47.5 - 8
47.5 - 7
47.5 - 7

Dips BW (narrow grip)
10
8

Skullcrushers 70lb
~8
~7

Situps w/35 lb plate
8
7

My friend was at the gym and waiting for me so I only did 2 sets for the last 3 exercises.


I'm gonna make sure I'm eating enough protein (gonna start having 3 shakes a day- 20g protein each - and eating more tuna and chicken).

I might De-load for a week or two by doing significantly less weight and not going to failure.

[RobArson]

So I decided to go light for a week or two.
Yesterday I did Back/Biceps/Traps
I did

Lat pulldown
T Bar Lying Row
Deadlifts
DB Shrugs
Preacher Curl

Who cares what weights I used?!

It was actually kind of fun to go to the gym, do 3 sets of each exercise, and go home not feeling tore up. Plus I finished everything in 30 minutes; less than half of the time I usually take at the gym.

I've been eating Tuna everyday, 3 protein shakes a day, some ham sandwiches (mustard instead of mayo :) mmm, mmm), and occasionally some beef jerky. I also bough non-fat milk so that I don't have to drink just water all the time and it also gives me 9g of protein and 13g of Carbs per serving.

I weighed in at 205.? . Thats up like 2lbs from last time but I can see myself getting slimmer and my stomach is protruding less and less :) so its all good.

I WISH I HAD CUT EARLIER! coz I have learned a ton about how to eat. "Diet is the most important part" <--thats what my personal trainer at 24hr fitness told me when I told him I didn't care about the diet part of fitness (i got 5 free trainer visits with my membership). Now I get it.