Healthy 'N Fit's training journal. Starting from 10/11/02

[healthy n_fit]

October 11th 2002 ------------ DE Squat

Speed box squats

10 sets. 90lbs. 2 reps

Speed Deadlifts

3 sets. 135lbs. 3 reps

Pull throughs

1 set. 130lbs. 8 reps. *10lb PR*

Weighted Wide grip Pull ups

1 set. 7 1/2lbs + Bodyweight+Belt+Chain. 8 reps *2 1/2lb PR*
1 set. 5lbs.+ Bodyweight+Belt+Chain. 8 reps
1 set. Bodyweight only. 6 reps. Stopped to avoid failure

Shrugs

2 sets. 155lbs. 8 reps
1 set. 145lbs. 8 reps

Weighted Sit ups

3 sets. 20lbs + Bodyweight. 10 reps

Comments

Well, I knew right when I started that it would be a long workout. today was a rainy, gloomy day. But I did it. Speed box squats were ok. I'm going to say they were heavy speed box squats. Speed deadlifts were really light and fast. In fact, it was too easy. I should probably wave the percents so they go a bit heavier. Pull throughs were my worst exercise. LOL, get this. I freakin' fell down ON MY FACE three times because my stance was just that much off and too close to the machine. Pull ups felt great. New PRs come fast for pull ups. I love it. Shrugs....., well,....... SUCK! :D I can't shrug too much. I have weak traps. :( And finally sit ups. Great can describe them. I really felt it in my tight hip flexors. Sitting down all day in school can NOT be good for your hip flexors! :(

[Deciever]

nice work... looks like you have strong hips.. you pull through is good!

[healthy n_fit]

Originally posted by Deciever
nice work... looks like you have strong hips.. you pull through is good!

Thanks Deciever! I've worked hard to get to that pull through. I started at about 90lbs in either just the end of August or Very beginning of September. What I hate though is getting pulled back! :D It happens when I get to like the fifth rep or if I go too fast. I lose balance. But I instantly go back to position and resume. That's what happens when you're a super light weight! :D

[healthy n_fit]

10/12/02 ------------------ ME Bench

3 Board Press

45x10
75x7
105x3
140x1
160x1 * 10lb PR!*

Close grip Bench Press

1 set. 120lbs. 8 reps *5lb PR!*
1 set. 110lbs. 8 reps
2 sets. 100lbs. 8 reps

Military Press

2 sets. 65lbs. 8 reps
2 sets. 60lbs. 8 reps

Weighted Dips

1 set. 20lbs+Chain+Belt+Bodyweight. 8 reps. * 2 1/2lb PR!*
1 set. 12 1/2lbs+Chain+Belt+Bodyweight. 8 reps
2 sets. 7 1/2lbs+Chain+Belt+Bodyweight. 8 reps

Comments

Today was a great day. Finished fast and strong! I nailed a 10lb PR on the board presses, so I'm really happy. when I first did these I struggled with 145! Today, I did 160 actually for almost a double! I did one rep, racked it, and did another rep. For that, I don't know why! :D Close grip bench presses were great too! I went to failure the first set, but oh well! I remember in July when I first did these, I went to failure and struggled with 80lbs for 6 reps!! :eek: Lol. I also remember when 20lbs was like my dips ONE REP MAX!! :eek: Now I'm reppin' that weight! :D Military presses were not too impressive. I never improve on them. :confused: So bottom line: Excellent Day!!!!

[Deciever]

wow man, you've got some strong tries.. your definately getting up there!!

Looks like your coming up quckly.. soon 160 will be your normal bench!

[healthy n_fit]

Originally posted by Deciever
wow man, you've got some strong tries.. your definately getting up there!!

Looks like your coming up quckly.. soon 160 will be your normal bench!

Thanks a lot Deciever! :) I sure hope that 160 can be my regular bench soon! Deciever, keep in tune. Monday will be ME Squat, and the return of rack pulls, only as a ME Movement! :D I wonder if I can beat my full dead max on a rack pull.

[Deciever]

Originally posted by healthy n'fit
Thanks a lot Deciever! :) I sure hope that 160 can be my regular bench soon! Deciever, keep in tune. Monday will be ME Squat, and the return of rack pulls, only as a ME Movement! :D I wonder if I can beat my full dead max on a rack pull.

lol last time idid rack pulls i got 405 with a LONG struggle..

a few weeks ago i reverse band deadlifted 405....


be care ful buddy.. dont wanna hurt your lower back again.

[healthy n_fit]

Originally posted by Deciever
lol last time idid rack pulls i got 405 with a LONG struggle..

a few weeks ago i reverse band deadlifted 405....


be care ful buddy.. dont wanna hurt your lower back again.

Yes, I know. I'll be careful. Also, I'm not really doing as much running now, and my GPP and recovery times and soreness levels have boosted tremendously! Even ME Squat hardly makes me sore. I'll tell you if it I injure myself. :( :D

When was the last time you did rack pulls? And congrats on the reverse band deadlift. It went up pretty fast too! :)

[Deciever]

last time i did rack pulls were 2 months ago or so... my deadlift has been at a plataeu :(....

from what height do you plan on doing the rack pulls from?

[healthy n_fit]

Originally posted by Deciever
last time i did rack pulls were 2 months ago or so... my deadlift has been at a plataeu :(....

from what height do you plan on doing the rack pulls from?

At a plateau?!?! :mad: You mean, after that 30lb PR, no progress came? Is this why you tried reverse band deadlifts?

I plan on doing rack pulls from 8 inches(the plates) off the ground. That's the lowest I can.

[Deciever]

Originally posted by healthy n'fit
At a plateau?!?! :mad: You mean, after that 30lb PR, no progress came? Is this why you tried reverse band deadlifts?

I plan on doing rack pulls from 8 inches(the plates) off the ground. That's the lowest I can.

well im deadlifting on thursday so i'll see how that goes. but i dont really consider my 365 deadlift progress. it felt like ****, so to me, i didnt really progress much.

[healthy n_fit]

Originally posted by Deciever
well im deadlifting on thursday so i'll see how that goes. but i dont really consider my 365 deadlift progress. it felt like ****, so to me, i didnt really progress much.


Good luck dude! Tell me how it goes! Lol. Off Topic!! I was just searching through all of my posts, and I must say, what the hell was wrong with me? :D I was a freakin idiot!


Back to topic. May the force be with you on Thursday! :D

[healthy n_fit]

October 14th 2002------------- ME Squat

Rack Pulls

45x10
95x10
145x5
195x1
245x1
255x1 * My 1 rep max*

Glute/Ham raises

3 sets. Bodyweightx10 reps. *Assisted*

Close Stance Good mornings

1 set. 45x10
1 set. 95x8
2 sets. 120lbs. 8 reps. *10 lb PR!!*
1 set. 110lbs. 8 reps

Barbell Rows

1 set. 110lbs. 8 reps. *5lb PR!!*
2 sets. 105lbs. 8 reps
1 set. 100lbs. 8 reps
3 sets. 65lbs. 3 reps. <------------- I don't know why I did this.

Standing ab crunch

1 set. 40lbs. 20 reps
1 set. 70lbs. 10 reps. *10lb PR!!*
1 set. 50lbs. 20 reps

Comments

Today was a pretty great day! I made 3 PRs. Rack pulls went okay. My first time I ever maxed out on them. For some odd reason I can only rack pull 10lbs more than my full deadlift. The 255 went up sooo slow. My left hand slipped after holding it for 3 seconds so I had to rack it. The reasons why I can only do 10lbs more is either 1) I have a weak lower back, 2) Rack pulls are new to me, 3) I'm weak at lockout, 4) a combination or something else. Glute/Ham raises are great too! I used less assistance today and REALLY felt it im my hamstrings.Good mornings felt great too. I'm making PRs fast! I love them. Barbell Rows are fine. PRs come slow though. I did 65lbs for 3 speed sets of triples for no reason actually! :D Lol! And finally, standing ab crunch. I made a 10lb PR and REALLY struggled to complete the 10 reps. I love my new stance. It allows me to really work the abs without balance problems. So bottom line: GREAT DAY!! :D

[Antaeus]

Looks like you're really coming along dude.
You're getting quite strong! Keep up the good work. :)

[healthy n_fit]

Originally posted by Antaeus
Looks like you're really coming along dude.
You're getting quite strong! Keep up the good work. :)

Thanks Antaeus!! :) I appreciate the support. But I've got a question. Why can I only rack pull 10lbs more than my full deadlift? The rack pull is also 8 inches off the ground.

Could it be:

1) Weak lower back?
2)New to rack pulls and never maxed before?
3) Weak at the middle or top of deadlift?
4)Slow speed?
5)Combination?

Ok. DE Bench in a few minutes. I'll be updating my journal in an hour.. :D

[Antaeus]

Originally posted by healthy n'fit
Thanks Antaeus!! :) I appreciate the support. But I've got a question. Why can I only rack pull 10lbs more than my full deadlift? The rack pull is also 8 inches off the ground.

Could it be:

1) Weak lower back?
2)New to rack pulls and never maxed before?
3) Weak at the middle or top of deadlift?
4)Slow speed?
5)Combination?

Ok. DE Bench in a few minutes. I'll be updating my journal in an hour.. :D

Well it should be more than your max, and it is, so don't worry about it! :) Otherwise, yeah, all of the above apply. :D

[healthy n_fit]

Originally posted by Antaeus
Well it should be more than your max, and it is, so don't worry about it! :) Otherwise, yeah, all of the above apply. :D

Lol. Thanks! :) I see. It does make sense I guess. I've got to go now. DE Bench time! :D

[healthy n_fit]

October 16th 2002----------------DE Bench

Speed Bench

45x10
65x10
9 sets of 3 with 60lbs.

Close grip Heavy Lockouts

2 sets.135lbs.4 reps.*10lb PR!!!*A bit easy but challenging.....
2 sets. 125lbs. 4 reps

Lying Triceps extensions

2 sets. 65lbs. 10 reps. *5lb PR!!*
1 set. 60lbs. 10 reps

Barbell Front Raises

2 sets. 45lbs. 8 reps
1 set. 55lbs. 8 reps

Dumbell curls

2 sets.33lbs. 8 reps
1 set. 28lbs. 8 reps

Comments

Today was indeed a GREAT day!! Energy levels were high, and there were two PRs. Speed bench press felt great. The speed is pretty fast. I actually have a problem staying on the bench!! :D Close grip lockouts felt great too. They felt pretty easy with 135. Maybe 140 or 145 would have sufficed. Oh well. I remember when 115 was hard! :p Lying triceps extensions also felt great. I finally advance on these. In August, my best was 65 for 5, so as you can see, I blasted my old record!! :D Barbell raises were a great addition. I can really feel it in my shoulders now that I'm doing more than 45lbs. And, I don't even huff and puff as much with these compared to plate raises. Hmmm....... And finally, dumbell curls. I love these. No PR, but hey! The biceps are really small! :D My theory with biceps is, they CAN help your big 3 because when you do barbell rows or any other horizontal row, you use your biceps. Now since you do rows for your bench, and the biceps are used, wouldn't training the biceps directly help rows, thus helping your bench? Interesting debate I think!

[healthy n_fit]

October 18th 2002----------- DE Squat

Speed box Squats

45lbsx10
85lbsx5
115lbsx1
10 sets of 2 with 95lbs

Pull throughs

90lbs. 8 reps *warm up*
2 sets.140lbs. 8 reps *10lb PR!!!*
1 set. 120lbs. 8 reps

Weighted Close grip chin ups

10lbs+Bodyweight+belt+chain for 8 reps*10lb PR!!!*
7 1/2lbs+Bodyweight+belt+chain for 8 reps.
2 1/2lbs+Bodyweight+belt+chain for 8 reps

Power Cleans

2 sets.100lbs. 6 reps. *10lb PR!!!*
1 set.95lbs. 6 reps.
1 set. 85lbs. 6 reps

Weighted Sit ups

1 set. 22 1/2lbs. 10 reps. *2 1/2lb PR!!*
2 sets. 20lbs. 10 reps

Comments

Today was a great DE Squat day. Speed felt pretty good on the box squats! That 115 single prior to the doubles helped a little I think. Next week I go back to the easy 80lbs. :) Pull throughs felt AWESOME!! Progress is so fast too! I made a 10lb PR after doing 140lbs for 8 reps. The speed was great too! 150 is my goal for next week! :D The chin ups felt great too! The first time I ever did weighted chin ups . So, that 10lb PR is reasonable! The return of Power Cleans felt great too! Speed of course was excellent! The 100 though was pretty tough! Hmm.... Not much to say! And finally, weighted sit ups. I finally made an effort to make a PR, and a PR came! I did 22.5 for 10 reps. The sit ups felt better this week than last week. Ok, so anyway, I'm really looking forward to tomorrow. It is ME Bench.

[healthy n_fit]

October 19th 2002 ------------------- ME Bench

3 Board Press

45x10
75x5
105x3
135x1
165x1
170x1
175x1
180x1 *Holy crap!! 20 pound PR!!!!!!!!*

Reverse grip bench press

2 sets. 95lbs. 8 reps
2 sets. 85lbs. 8 reps

1/4 weighted dips

27 1/2 lbs+ BW+belt+Chain for 8 reps. * I did worse by 2 1/2lbs.*
22 1/2 lbs+ BW+belt+Chain for 8 reps.
17 1/2lbs.+ BW+belt+Chain for 8 reps.
12 1/2 lbs+ BW+belt+Chain for 8 reps.

Dumbell Military Presses

3 sets. 28lbs. 8 reps. *No PR*

Comments

Today was very good, yet very bad. In fact, I feel bad now and my workouts been done for a bit. The best part was nailing a 20lb PR on my board press. How the heck is this possible? Anyways, after the board press, the rest of my workout sucked dick. I tried JM presses and I hurt my elbow, so I did exercises that didn't hurt it too much. For the first time ever I did reverse grip bench presses. I only got 95 for 8. What the ****!!!!???? Then 1/4 weighted dips. I did worse, but maybe could have tied my 30 for 8. Then dumbell military presses. I tied, again...... :(
My god, I get a 20lb PR, but my workout sucked. :(

[Deciever]

good god healthy, what have you been eating??

nice job on the PR.. 180 is a lot.. especially on a 3 board.

[healthy n_fit]

Originally posted by Deciever
good god healthy, what have you been eating??

nice job on the PR.. 180 is a lot.. especially on a 3 board.

Thanks a lot Deciever. I'm feeling a bit better now. As for food, let's go! :D

1) Maybe four to five cups of milk a day.(More on School days)
2) Cinnamon Toast Crunch in morning
3) About 4 servings of whey a day.
4) Egg beater sandwhich
5) LOTS of Pasta!! :D
6) More of course

I eat like 8 times a day at most.

[Deciever]

wtf you almost eat more than me..lol nice work

[healthy n_fit]

Originally posted by Deciever
wtf you almost eat more than me..lol nice work


Thanks! Haha. I eat a lot! I use up a great share of the food! :D

[healthy n_fit]

October 21st 2002--------------- ME Squat

Rack pulls

45x10
95x5
145x1
195x1
215x1
265x1
270x1
275x1 *20lb PR!!!!!!!*

Glute/Ham raises

3x10 ASSISTED :D

Wide Stance Good mornings

45x25*Warm up*
1 set. 95x8
2 sets. 130lbs. 8 reps. *PR?? Stance change so I don't know?
1 set. 120lbs. 8 reps

Dumbell Rows

1 set. 53x8 *PR?? Form is questionable....
2 sets. 48x8
1 set. 43x8

Standing ab crunch

2 sets. 70lbs. 10 reps
1 set. 50lbs. 10 reps

Comments

Today was a long, but GREAT day!! I nailed a 20lb PR, and am REALLY happy. I was thinking of this mother****er from school who bothers me, so I though to the barbell" I'M GONNA KICK YOU'RE ASS YOU WEAK BITCH!!!!!!!" :D My grip must have improved to, since last week 255 was hard to cling to, while 275 was pretty firm, and no slipping. Glute/ ham raises felt great too. They didn't feel as intense this week though....... oh well! :D Wide stance good mornings felt great too. I feel I have a better base and better stability. When doing these, I imagine repping my squat max, which would mean my sucky squat would go up. Incentive I guess......? Dumbell rows felt great too. The 53 felt like I was using legs a bit, so I lowered back down to 48, which felt MUCH better! And finally, the standing ab crunch. I REALLY felt it in my abs! :D I LOVE my new stance. Now balance isn't a problem, and I can focus on performing the exercise without getting pulled back. :D Overall, GREAT DAY!!! Infact, it was on Saturday when I nailed a 20lb PR. What is up? Maybe puberty's strong actions are finally happening. And I just want to say, I love my new hair cut. LOL I actually kinda look like Jay Cutler! :

[Antaeus]

dude nobody will bother you in school if you keep up the wieghtlifting!!! man you are are getting strong. I know a lot of people who couldn't rack pull 275. You should think about HS football... :D

[healthy n_fit]

Originally posted by Antaeus
dude nobody will bother you in school if you keep up the wieghtlifting!!! man you are are getting strong. I know a lot of people who couldn't rack pull 275. You should think about HS football... :D

Yeah I should, after I get to 140 or so. Maybe a reciever? LOL, about school, I'm like the strongest guy there, and the only one who thinks about squats and deadlifts. But still, the majority think of me as "muscle boy" and usually get the how much do you bench question. I'm like "about 140-145" and they're like "Damn, you're strong!!" :D Anyways, about the kid, he's just a kid who disrespects everyone. He disses everyone and is hated by many people. I ignore the fool though. This is like the only kid who bothers me. Everyone else is my friend.

Thanks Antaeus. I'm working my way up! :D Now, if I could full deadlift that! :D BTW, how do you pronounce your name? LOL!!!! :D

[Antaeus]

dude if you blow up and weigh 180ish you could play any position you wanted to. think about running back or tight end. you could play defense too.

that's cool you have a rep at school about lifting. make sure your coaches know about it - you could letter in different sports if you wanted to, even maybe get scholarships. Man I wish I had started lifting that early.

An-tay-us :D

[healthy n_fit]

Originally posted by Antaeus
dude if you blow up and weigh 180ish you could play any position you wanted to. think about running back or tight end. you could play defense too.

that's cool you have a rep at school about lifting. make sure your coaches know about it - you could letter in different sports if you wanted to, even maybe get scholarships. Man I wish I had started lifting that early.

An-tay-us :D

Ah, I thought that was how you pronounced it! Thank you! :D

Thanks for the football comment. That would be so cool! :)
Yeah, my coaches and teachers at school know about me and lifting, but they don't know about Westside I think! :D Trust me, the only time you'll really regret that you didn't start when you were younger is when your're in your 60s and up. Though I know Louie is like 50s-60s and is GREAT!

[Deciever]

good workout man...

how did the rack pulls feel today? no back pain?

[healthy n_fit]

Originally posted by Deciever
good workout man...

how did the rack pulls feel today? no back pain?

Thanks Deciever. :) The rack pulls actually felt really great. They were hard, but I just did it. there was no pain at all. In fact, even good mornings didn't hurt me. I'm just a little sore now, that's all.

~~~HF~~~

[healthy n_fit]

October 23, 2002---------------DE Bench

Speed Bench Press

45x10
85x5
9 sets of 3 with 65lbs

Close Grip Heavy Rack Lockouts

1 set. 145lbs. 4 reps*10lb PR!!*
1 set. 145lbs. 2 reps*Oops. Went to failure*
1 set. 135lbs. 4 reps
1 set. 130lbs. 4 reps*WAY too easy!!!*

Lying Triceps Extensions

2 sets. 70lbs. 10 reps*5lb PR!!*
1 set. 65lbs. 8 reps

Barbell Front Raises

1 set.65lbs. 8 reps**CHEATING??? 10lb PR??? Too much rest btwn reps??:confused:

1 set.60lbs. 8 reps. *DEFINITE 5lb PR!!*
1 set.55lbs. 8 reps.

Dumbell Curls

3 sets. 33lbs. 8 reps

Comments

Yet another great day! PRs were abundant, like every day usually is! :) Speed Bench Presses felt great and fast too! I don't know why the 85 for 5 as a warm up didn't feel right, almost like I wasn't focusing and I was just confused. I don't know, I mean, it was like I was actually trying a little, not much. Close Grip lockouts felt really good. Challenging, but good. I remember it was only 5 weeks ago when I was using a wide grip with this weight. And many weeks ago 115 was struggle for 4. :D Lying Triceps extensions felt really strong. I was a bit worried, because I remember in July I could only get 70 for 3. As you can see, I destroyed my old record! :D By SEVEN REPS! Barbell raises felt kind of weird at first, like usual. My front delts get a weird feeling, not like pain, but something else, like finally I'm feeling DIRECT work. But these are somehow different feeling then PLATE raises. Hmm. I got a 5 to 10lb PR, which is nice. The 65lbs felt a little bad, like I was taking too much rest between reps and I was cheating a bit. Maybe not, maybe so, but guess what?, we'll never know! :D And finally, the dumbell curls. I felt a nice little burn, which pumped up my biceps which was nice. Cool BB memory! I still don't improve, but they are BICEPS, and that's okay.... Overall, EXCELLENT DAY!! The 85 for 5 still leaves my psyched, but this Saturday will prove everything for me.

[Antaeus]

Originally posted by healthy n'fit

Close Grip Heavy Rack Lockouts

1 set. 145lbs. 4 reps*10lb PR!!*
1 set. 145lbs. 2 reps*Oops. Went to failure*
1 set. 135lbs. 4 reps
1 set. 130lbs. 4 reps*WAY too easy!!!*

Close Grip lockouts felt really good. Challenging, but good. I remember it was only 5 weeks ago when I was using a wide grip with this weight. And many weeks ago 115 was struggle for 4.

After DE, just do 3x3 heavy rack lockouts. This is for you to get used to the feel of supra-max weight. You are doing well, in that using CG for this is optimal to strengthen your tris. You will get stronger, but ultimately your rack lockouts should be about 25-50 lbs more than your max bench. If you can bench 140, try doing 145 3x3, and moving it up at least 5 lbs per week. I sometimes do lockouts 2x week, varying hand positions from CG to medium. :)

[healthy n_fit]

Originally posted by Antaeus
After DE, just do 3x3 heavy rack lockouts. This is for you to get used to the feel of supra-max weight. You are doing well, in that using CG for this is optimal to strengthen your tris. You will get stronger, but ultimately your rack lockouts should be about 25-50 lbs more than your max bench. If you can bench 140, try doing 145 3x3, and moving it up at least 5 lbs per week. I sometimes do lockouts 2x week, varying hand positions from CG to medium. :)

Doh!!!! I was just doing what you told me in August. But, anyways, It sounds all good. I am gonna try 155 for three next week. But, should I always be using C.G. lockouts or can I vary it, like 4-5 weeks of C.G lockouts, and 3-4 W.G. lockouts?

Opinions?

BTW, thanks! :)

[Antaeus]

Originally posted by healthy n'fit
Doh!!!! I was just doing what you told me in August. But, anyways, It sounds all good. I am gonna try 155 for three next week. But, should I always be using C.G. lockouts or can I vary it, like 4-5 weeks of C.G lockouts, and 3-4 W.G. lockouts?

Opinions?

BTW, thanks! :)

I'd stick with almost all CG. You can do a workout here and there with WG but 3-4 weeks straight of WG won't do you much good.

[healthy n_fit]

Originally posted by Antaeus
I'd stick with almost all CG. You can do a workout here and there with WG but 3-4 weeks straight of WG won't do you much good.

Okay, I'll try it out then! I'm eager to see how this goes. :D

How much of C.G. LOCKOUT MAX do you use for the 3x3 lockouts? Do not be mistaken for FULL BENCH MAX. Thanks.

~~~HF~~~

[Antaeus]

Originally posted by healthy n'fit
Okay, I'll try it out then! I'm eager to see how this goes. :D

How much of C.G. LOCKOUT MAX do you use for the 3x3 lockouts? Do not be mistaken for FULL BENCH MAX. Thanks.

~~~HF~~~

I can CG 225, close miss at 245. Last lockout workout I did was

225x5 easy
275x3
285x3
295x3

So that's 50 lbs more for a triple. I havn't done a CG max, and don't really want to speculate as I could barely do 275x3x3 a month ago, but it's probably 305-315.

[healthy n_fit]

Okay, so, that leads me to one more question then.

Should I use a weight that I can maintain for ALL 3 SETS, or can I do weight changing throughout the sets, for example:

Which is better?

1) 135x3x3

OR

2) 145x3(1 set) 135x3(2 sets.)

Thanks.

If I do number two, I would have made a PR. The reason why its only one set is I have bad maintenance for reps, meaning I can't do the same reps as set one even if its not to failure. So is it okay if I do one set like that, and two sets with the previous weeks weight?

[Antaeus]

Originally posted by healthy n'fit
Okay, so, that leads me to one more question then.

Should I use a weight that I can maintain for ALL 3 SETS, or can I do weight changing throughout the sets, for example:

The reason why its only one set is I have bad maintenance for reps, meaning I can't do the same reps as set one even if its not to failure. So is it okay if I do one set like that, and two sets with the previous weeks weight?

Ah I see. How long are you resting? When going heavy take at least 2-3 min. I try to shorten this time over workouts to increase work capacity, but I still take at least 2 min. I used to take like 5 min.

I don't really like drop sets, unless you are practicing form. Your
working sets should always be heavy on tri lockouts. You went too light last workout with the 130s. You want your body to "remember" the heavy weight.

Me:
225x5 warmup
working sets:
275x3 could've done 5+, just getting feel of heavier weight
285x3 tough, 1-2 short of failure
295x3 did 2, then reset and cranked out another one

So my body will hopefully remember the heavy weight.

Next rack lockout workout you do, use a MEDIUM grip and do 145x3x3. I think you'll do it. :)

[healthy n_fit]

Originally posted by Antaeus
Ah I see. How long are you resting? When going heavy take at least 2-3 min. I try to shorten this time over workouts to increase work capacity, but I still take at least 2 min. I used to take like 5 min.

I don't really like drop sets, unless you are practicing form. Your
working sets should always be heavy on tri lockouts. You went too light last workout with the 130s. You want your body to "remember" the heavy weight.

Me:
225x5 warmup
working sets:
275x3 could've done 5+, just getting feel of heavier weight
285x3 tough, 1-2 short of failure
295x3 did 2, then reset and cranked out another one

So my body will hopefully remember the heavy weight.

Next rack lockout workout you do, use a MEDIUM grip and do 145x3x3. I think you'll do it. :)

Ok. I see. I rested according to DE rules( about 35 seconds)

I'll try a 2 and a half minute rest for lockouts. But when would I go to close grip? Damn you, your lockout is too good! :D So, basically, try and keep all three sets the same weight. But one other thing. How do I know if I am ready to improve on the lift? I mean, are there any clues or anything to follow? What if I moved up and I couldn't do it for the third set? Would I have to lower the weight next week? Thanks! :)

[Antaeus]

Originally posted by healthy n'fit
Ok. I see. I rested according to DE rules( about 35 seconds)

I'll try a 2 and a half minute rest for lockouts. But when would I go to close grip? Damn you, your lockout is too good! :D So, basically, try and keep all three sets the same weight. But one other thing. How do I know if I am ready to improve on the lift? I mean, are there any clues or anything to follow? What if I moved up and I couldn't do it for the third set? Would I have to lower the weight next week? Thanks! :)

no no no no dude. Rest 30-45 secs just for the first DE exercise, the fast bench triples or box squat doubles. Take at least 2 min rest for all the assistence exercises. Light weight=little rest. Heavy weight=rest until you're recovered.

You can usually repeat a heavy triple for three sets with 2-3 minutes of recovery. Man there's no way you could do it on only 30 secs!! I would get waaaay tired and miss lifts left and right if I did that.

Just go up in weight when it starts feeling easy. A heavy triple should feel like you could MAYBE get one or even two more, but STOP there. It should just feel heavy. And don't sell yourself short, if you could do 5 more then you aren't challenging yourself. Start off with 3 min rest, then do 145x3x3 medium grip. I guarantee you can do it. It might even feel light. The third set should feel like a biatch, and you should struggle. It's ok if you miss one, but you shouldn't. Just reset, get tight, and push it up after a moment. No need to lower the weight next week. You need to find some PLers in your area to help you train, it's helped me tons... :)

[healthy n_fit]

Originally posted by Antaeus
no no no no dude. Rest 30-45 secs just for the first DE exercise, the fast bench triples or box squat doubles. Take at least 2 min rest for all the assistence exercises. Light weight=little rest. Heavy weight=rest until you're recovered.

You can usually repeat a heavy triple for three sets with 2-3 minutes of recovery. Man there's no way you could do it on only 30 secs!! I would get waaaay tired and miss lifts left and right if I did that.

Just go up in weight when it starts feeling easy. A heavy triple should feel like you could MAYBE get one or even two more, but STOP there. It should just feel heavy. And don't sell yourself short, if you could do 5 more then you aren't challenging yourself. Start off with 3 min rest, then do 145x3x3 medium grip. I guarantee you can do it. It might even feel light. The third set should feel like a biatch, and you should struggle. It's ok if you miss one, but you shouldn't. Just reset, get tight, and push it up after a moment. No need to lower the weight next week. You need to find some PLers in your area to help you train, it's helped me tons... :)

Thank you SOOOOOOOOO MUCH!!!!!!!! But one other rest time question. If I'm going to do 8 or 10 hard reps, would you consider that a "light set" meaning I rest shorter? Or should it always be atleast 2 minutes? Thanks so much! And thanks again for getting me into Westside. Remember when you told me about it and then I said " Thanks Antaeus! The speed work and good mornings sound good!" :D How mad did you get when I said that stupid thing! :D

~~~HF~~~ "Damn I'm still sore"

[Antaeus]

Originally posted by healthy n'fit
If I'm going to do 8 or 10 hard reps, would you consider that a "light set" meaning I rest shorter? Or should it always be atleast 2 minutes?

DE - ~40-60% of max, rest ~45 seconds. Light, fast doubles and triples. This is CNS training, you are trying to teach your brain to use more muscle.

ME - ~85-100% of max, rest at least three to five minutes, until you are fairly recovered. This is absolute strength training using triples and singles.

Assistence - ~70-80% of max, rest 2 to 3 minutes, aiming to shorten the rest period over time. These are 8-12 reps for muscular growth.

[healthy n_fit]

Originally posted by Antaeus
DE - ~40-60% of max, rest ~45 seconds. Light, fast doubles and triples. This is CNS training, you are trying to teach your brain to use more muscle.

ME - ~85-100% of max, rest at least three to five minutes, until you are fairly recovered. This is absolute strength training using triples and singles.

Assistence - ~70-80% of max, rest 2 to 3 minutes, aiming to shorten the rest period over time. These are 8-12 reps for muscular growth.


Thank you SO MUCH!!! :) I rested about 2 minutes today and it felt better. Only lasted about an hour.

[healthy n_fit]

October 25th 2002--------------------DE Squat

Speed Box Squats

45x10
85x10
115x1
10 fast doubles with 80lbs.

Speed deadlifts

3 sets of 3 with 155lbs

Pull throughs

1 set. 90lbs. *Warm up*
2 sets. 150lbs. 8 reps *10lb PR!!!*
1 set. 140lbs. 8 reps

Weighted Chin ups

1 set. 15lbs+Bodyweight+belt+chain for 8 reps *5lb PR!!!*
1 set. 10lbs+Bodyweight+belt+chain for 8 reps
1 set. 7 1/2lbs+Bodyweight+belt+chain for 8 reps

Power Cleans

1 set. 110lbs. 6 reps. *10lb PR!!!*
1 set. 95lbs. 6 reps.

Weighted sit up

25 lbs+Bodyweight for 10 reps. *2 1/2 lbs PR*
20lbs. +Bodyweight for 10 reps
10lbs. +Bodyweight for 10 reps

Comments

hmm, I felt a little bad today, but when I was ready to work out, I just felt great. I had a buddy of mine watch me, which got me anxious to do my best. And so I did! :D Speed Box Squats were really fast, and in fact, the 115 single warm up was pretty fast and easy. Speed deadlifts were again WAY too easy. I was going really fast. Pull throughs felt great, and once again I got a 10lb PR! Soon I'll be using a weight that matches my squat! :D Weighted chin ups were really great. By accident I added an extra 2 1/2lbs, or was it 5 really making the the weight 17 1/2lbs? I don't know, but I made at least a 5lb PR! :D Power Cleans were fine. It was too hard though with 110, but I did it. Then I just dropped the weigth to 95lbs. and finally, the weighted sit ups. They were great! Hard, but great. Its good to be using the 25lb plate! :D I like resting 2 minutes between assistance sets. It used to be 35 seconds, but Antaeus corrected me. Thanks Dude!! :D Overall, GREAT DAY. I felt a bit out of energy today, so I'm going to bed for a long time! ME Bench tomorrow. I'm hoping to Close grip Incline Press 125lbs, a 15lb PR. But i want at least 120, which is a 10lb PR which every ME Bench lift has gained when I returned to them. Who knows? I could get more since my board press blew up 20lbs. But then again, if I overtrained that day, then I could have goten weaker. Only TIME, will TELL! Wish me luck guys. Remember, I gave you the 20lb PR flu!

[Antaeus]

good stuff dude. did the assistence feel easier with longer rest times? you should really consider using bands and chains, even if you're not competing right now. they'll up your strength tremendously.

[healthy n_fit]

Originally posted by Antaeus
good stuff dude. did the assistence feel easier with longer rest times? you should really consider using bands and chains, even if you're not competing right now. they'll up your strength tremendously.

Thanks so much Antaeus! You've been a great help to me and everyone ever since you joined in July. The assistance felt a bit easier, and could pump out more effort. I really want to incorporate bands and chains soon. I MUST pay this 100 dollar debt first, THEN I will save up money. Ok. I'm really tired. Less sleep lately and am just sleepy. I'll be out of here in a few minutes. Thanks again.


~~~HF~~~

[healthy n_fit]

October 26th 2002------------------ME Bench

Close Grip Incline Bench Press

45x10
75x3
105x1
120x1
125x1. *15lbPR!!!!!!!!*

Reverse Grip Bench Press

3 sets. 100lbs. 8 reps. *5lbPR!!!!*
1 set. 95lbs. 8 reps

Dumbell Military Press

3 sets. 33lbs. 8 reps. *5lb PR!!!*
1 set. 33lbs. 6 reps

1/4 Weighted Dips

1 set. 35lbs+Bodyweight+Belt+Chain. 6 reps
1 set. 30lbs+Bodyweight+Belt+Chain. 6 reps
1 set. 22 1/2lbs+Bodyweight+Belt+Chain. 8 reps
1 set. 17 1/2lbs+Bodyweight+Belt+Chain. 8 reps

Comments

Today was an excellent day indeed! Another one of my friends watched me today. As you can see, almost everything got a PR. Close Grip Inclines felt great. I thought of that kid from school again. When I was nailing that 125, it was so hard, but I got it, for a 15lb PR!!!.Then it was reverse grip bench presses. I had my friend help me hand off, since your grip makes it tough to unrack. I did 100 for 8, and it was quite easy, but hard enough that I still had to try! I wasn't even thinking about pressing. I was just listening to my TV as I was pressing it!!:D Then it was dumbell military presses. Oh YEAH!!! FINALLY, a PR!!(5lbs, that is) I did 33 for 8. I never improved before, but today changed that! And finally, 1/4 weighted dips. For some reason, I can't focus when doing them. I just lose focus and kind of "blur out". I get a weird feeling. But oh well. I never tried 35 for 6, so I guess it could be a PR. They are really good for the triceps. Try them!! Overall, another excellent day! Lots of PRs! :)

[Deciever]

congrats!!! your going up quick man..

[healthy n_fit]

Originally posted by Deciever
congrats!!! your going up quick man..

Thanks so much! Yeah, heh, I've been eating even more now. My weight gain has slowed a bit. I'm getting there. Oh yeah, sorry the respond to your nice post wasn't given earlier. I was with my friend most of yesterday and today(And it was boring. :mad:)


Oh yeah, the soreness from yesterdays football game sucks. And tomorrow is ME Squat. I'm pretty sure I will be fully better by then. 10 1/2 inch box squat. Keep posted! :)

[Deciever]

Originally posted by healthy n'fit
Thanks so much! Yeah, heh, I've been eating even more now. My weight gain has slowed a bit. I'm getting there. Oh yeah, sorry the respond to your nice post wasn't given earlier. I was with my friend most of yesterday and today(And it was boring. :mad:)


Oh yeah, the soreness from yesterdays football game sucks. And tomorrow is ME Squat. I'm pretty sure I will be fully better by then. 10 1/2 inch box squat. Keep posted! :)

good luck... tomorrow is opener squat day for me

[healthy n_fit]

Originally posted by Deciever
good luck... tomorrow is opener squat day for me

Good luck bro!!! Squats for us tomorrow huh? :D We both need the luck. So, good luck, and tell us how you do! :)

~~~HF~~~

[healthy n_fit]

I guess I'm just gonna put this anyway. Worthless though IMO.

October 28th 2002-----------------Gym Class Max out(Bench)

Machine bench Press

180lbs easily
210 got half way up, and struggled for a minute. I injured my groin near the end. I heard a tear or snap sound too...

Today was supposed to be ME Squat. What a BITCH!!!!!!!!!!!!!!!!!!!!!!!!! :mad: :rolleyes: :D

Oh Well. I'm taking off until this saturday..... ME Bench

[healthy n_fit]

October 31st 2002------------------- Arm wrestle Matches

Cool. I was challenged by 4 of my brother's 16(or 17)year old friends. And........ I won! I'm kinda happy now. AND, I can actually run now. My groin is getting MUCH BETTER! This week was SO much ME for the bench that I may take off Saturday. Let me post this question in the main PL section.

[Antaeus]

haha that's great. a 13 yr old beats the pants off of 17 yr old arm wrestling! You're going to be a strong dude, healthy.

[healthy n_fit]

Originally posted by Antaeus
haha that's great. a 13 yr old beats the pants off of 17 yr old arm wrestling! You're going to be a strong dude, healthy.


Hahah, yeah. I hope I do get stronger, especially with these injuries. The day I squat 200, I will celebrate! :)

Actually, I'm pretty good at arm wrestling. But the fact is, there is a kid in my grade who can beat me. He's a 6'1 kid, 200 something, fat. But here's the thing. I can out bench him. So technique is very important, or the fact that he's got the leverage over me.

Antaeus, you go on now and get stronger! I will be waiting for that 500 squat and deadlift! :)

Oh yeah, I can actually RUN now without pain,well a little.

[healthy n_fit]

November 2nd 2002--------------------ME Bench

Close Grip incline bench press

45x10
75x3
110x1
130x1 *5lb PR!!!!!!*
135x0 * I missed :(*

Reverse Grip Bench Press

2 sets. 105lbs.8 reps. *5lb PR!!*
2 sets. 100lbs. 8 reps.

Dumbell Military Press

2 sets. 33lbs. 8reps
2 sets. 28lbs. 8 reps

1/4 Weighted Dips

1 set. 32 1/2lbs+Belt+Chain+Bodyweight. 7 reps. *2 1/2lb PR?*
1 set. 27 1/2lbs+Belt+Chain+Bodyweight. 7 reps
1 set.22 1/2lbs+Belt+Chain+Bodyweight. 8 reps
1 set. 17 1/2lbs+Belt+Chain+Bodyweight. 8 reps

Comments

Oh yeah!! Great Day!!! My groin is fully better, and the close grip inclines didn't hurt it at all, even with the extreme leg drive. And to think the doctor said it was gonna be 3 weeks long. :D I got 130lbs up, which was a 5lb PR. I remember in the first time I did them in September, I could only do 105 for 1. OMG I got much stronger!! Reverse grip bench press felt great. Unracking is a bit hard, but the pressing is fine. Dumbell military presses felt great too. I'm glad I can use 33lbs for 8 reps. And 1/4 weighted dips felt good. I think I got a 2 1/2 lb PR, so that's good. I'm back to where I was on these, and a bit farther. Well, I'm on to changing my exercises once again. This will be my final phase in the program, then I'll be maxing out. I hope my squat is 180-190lbs. I'm gonna be box squatting on a box about 4-5inches below parallel for ME on Monday. The Box is like 10 1/4inches high. I am hoping to get 180. Wish me luck you guys!! :)

Extra Section

Here are my ME lifts the first time I did them, and how they improved.

Floor Press. 130lbs to 150lbs
Board Press. 145lbs to 180lbs
Close Grip Incline Press-105lbs to 130lbs

12 inch box squat- 165lbs to 185lbs
Rack Pulls- 255lbs to 275lbs
Sumo deadlift- 235lbs(only did this once.)
Good mornings- 175lbs to 165lbs(I messed up. :( )

[Antaeus]

Gettin' stronger dude. :)

[healthy n_fit]

Originally posted by Antaeus
Gettin' stronger dude. :)

Of course! Now that I'm better! :D

Read on, ME Squat is being added now.

[healthy n_fit]

November 4th 2002-----------------ME Squat

10 1/2 inch box squat

45x10
75x5
115x1
140x1
160x1
180x1 * My 1rm*
185x0* I missed :(*

Glute/Ham Raises

3x10 ASSISTED. *Used even less assistance and focused*

Wide Stance Good Mornings

45x15
95x8
3 sets. 140lbs. 8 reps* 10lb PR!!!*

Dumbell Rows

53x8* Felt a bit too hard for more sets BUT used good form*
3 sets. 48x8

Standing Ab Crunch

70lbs. 10 reps
2 sets. 60lbs. 10 reps

Comments

Oh yeah baby!!! Damn awesome day!! I decided to listen to Eminem while doing ME, and I was psyched!! I got my goal of 180lbs on the 10 1/2 inch box squat, which is like 4-5 inches below parallel. You know what that means? My squat may actually be 180lbs! :) Glute/Ham raises felt totally awesome! The music helped too! I pounded SO hard, I almost got one rep unassisted! Good mornings felt great. I just said "fuk it, I'm nailing this", and I did! :D I'm becoming more confident with doing good mornings now. Dumbell rows were good too. I used good form with the 53, so I think I improved. And of course, the standing ab crunches were great. The 70x10 was really hard. But I did it. Bottom line: long but great day. I'm very comfortable with heavy good mornings AND my squat may be 180, which I long for. :)

[healthy n_fit]

November 6th 2002-----------------DE Bench

Speed Bench Press

45x10
65x5
105x for two singles. pretty fast
9 sets of 3 with 75lbs

Close Grip Lockouts

3 sets. 150lbs. 3 reps

Incline dumbell extensions(Gee, who'd I hear this from?:D

1 set. 28lbs. 8 reps. *Left arm just gave out before right arm*
2 sets. 23lbs. 10 reps

Dumbell Front Raises

1 set. 23lbs. 8 reps
2 sets. 28lbs. 8 reps

Pause Bench Press

2 sets. 65lbs for 5 reps with a FIVE second pause..pretty fast too!

Comments

Well, it was pretty good. Speed was high, and weights were going up. I have been having higher strength and energy levels lately, probably from the new ZMA I'm trying. The speed bench press felt great, and light, after doing 105 for two singles. That was where I did 105 once, racked it, and did it again. Rack lockouts were good too. Tough indeed. But I'm following what Antaeus said and did 3x3 for lockouts and used the same weight the whole time. Thanks dude! :) Oh yeah, while I'm discussing Antaeus, let me say that he intriguied me with incline dimbell extensions. They felt good, but my left tricep just couldn't keep up. :( Dumbell front extensions were fine. I was huffing. And for some reason, I thought that I would try Pause bench presses. I only did two sets, so I didn't add much more work to my tris,delts,lats,and chest. I hope this extra volume isn't detrimental to me. maybe it is....

[healthy n_fit]

November 8th 2002--------------- DE Squat

Speed Box Squats

NOTE: Already, my workout was sucky and felt bad

45x6
85x5
135x1
10 sets of 2 with 85lbs. *My speed was okay... but my little headache didn't help....

Speed Deadlifts

195x3 *Pretty fast actually..... felt moderately heavy
2 sets of 3 with 185

Pull Throughs

1 set. 90lbs. 8 reps
1 set. 150lbs. 8 reps
2 sets. 160lbs. 8 reps* 10lb PR... but I felt like crap..*

Weighted Situps

1 set. 25lbs. 10 reps
1 set. 15lbs. 14 reps

Comments

It was fuking bad day!!! Wow.... this is weird.... similar to Antaeus' DE day which was today. God!!! I felt like ****. So I really lowered the volume. Took out all of upper body, and cut out a set from the sit ups. But.... I got great sleep!!! Though... I needed more I guess. I don't know... just an off day I guess. Everything felt heavy... energy was low..... and had a little headache which I have a bit now. Anyways.... the highlight was Speed Deadlifts. I did 195 for 3 pretty fast, though it was moderately heavy. God today was crap. You know what?? I'm going to sleep early and going to sleep for a LONGGGGGGGG time!! Overall:CRAPPY DAY!!!!!!! :mad:

[Deciever]

ok antaeus JR, a bad day is a bad day, not the end of the world :)

just make it up in yuou next workout,, and you still got a PR on pull throughs so it couldnt have been that bad..

[Antaeus]

Originally posted by Deciever
ok antaeus JR

lol

just get some rest and train hard next workout. :)

[healthy n_fit]

Originally posted by Deciever
ok antaeus JR, a bad day is a bad day, not the end of the world :)

just make it up in yuou next workout,, and you still got a PR on pull throughs so it couldnt have been that bad..

Antaeus JR....... LOL!!!!!!! :D

Look, its just that I felt like crap and had little energy. I'd better be ready for tomorrow. Decline Max, and triceps are a bit sore still. Little headache right now...... better sleep soon.

Thanks thoughg Deciever, nobody was talknig to me in my thread.. :( lol....

[healthy n_fit]

Originally posted by Antaeus
lol

just get some rest and train hard next workout. :)

lol...... I will. But I'm worried if I'll be fully better tomorrow. Triceps are a little sore... hmm... Well... we'll see.

[SkinnyEcto02]

It's alright man, you just had an off-day like I had on My ME Bench. You're a hardworking guy so don't worry.

ENJOY YOUR SLEEP!!! LOL

[healthy n_fit]

Originally posted by SkinnyEcto02
It's alright man, you just had an off-day like I had on My ME Bench. You're a hardworking guy so don't worry.

ENJOY YOUR SLEEP!!! LOL


Yeah... I guess. Thanks man. You're a true bud! :) BTW, good luck next time on your ME Bench. I'm willing to bet that the next time you do floor presses that you'll get that 135... and maybe 140!! Strive for what your most confident with...

I'm gonna go to sleep soon. Thanks.

[healthy n_fit]

November 9th 2002--------------------- ME Bench

Decline Bench Press

45x10
75x5
105x1
135x1
160x1
175x1 *This is my ONE REP MAX.*
185x0 *MISSED*
180x0 *MISSED*

Close Grip Bench Press

1 set. 135lbs. 5 reps *Went to failure, but most weight I ever pushed in close grip bench, so a PR I guess.. *

1 set. 125lbs. 8 reps* Went to failure*
1 set. 115lbs. 8 reps
1 set. 105lbs. 8 reps

Push Press

2 sets. 75lbs. 8 reps
1 set. 70lbs. 8 reps

Half Press

2 sets. 85lbs. 8 reps* 10lb PR*
1 set. 75lbs. 8 reps

Comments

Today was a great day!!! It was rather long though....! Today makes up for yesterday's day. I did decline for the first time., I got 175lbs. Unracking the bar was pretty hard. I'm hoping for 180lbs next time. Close Grip Bench was nice. 135lbs in the bench press is no longer a mind block or fear. 135 is my friend now. :) Anyways, I got 135 for 5, which is nice because in the beginning of July, I could only get 80 for 5.. WOW!! Push Presses were a nice try. The bar really flies up. It feels nice, and winds you too! And half presses. They were kinda easy. The 2nd and 3rd sets were pretty hard.

Feelings

Well, for some reason, I always feel like I did too much. Whenever I actually worked myself, I get doubts if I overtrained or such. Like today, a few of the Close grip sets were to failure, and I strained on a lot of the other exercises, even though some of them were close to failure... oh well.. next week shall tell me if I made a mistake. FUK, my arms and shoulders are beat. I'm gonna take a bath, get LOTS of sleep, and eat a lot.... I'm already 127 and a half pounds... I think last month I was 116lbs..

[healthy n_fit]

November 11th 2002---------------ME Squat

10 1/2 inch box Squat

45x8
85x5
125x1
160x1
190x1 *10lb PR!!!!1*

Glute/Ham Rasies

3x10 assisted....

Stiff Leg Deadlifts

1 set. 205x8 *15lb PR!!*
1 set. 195x8
1 set. 185x8

Chest Supprted Rows

1 set. 95x8*Not full ROM*
3 sets. 85x8

Standing Ab Crunch

1 set. 60lbs. 10 reps
1 set. 40lbs.10 reps**OLD WAY**
1 set. 70lbs.10 reps*EASIER*

Comments

Today was a long but fine day I guess. I realized again how much I hate Stiff Leg Deadlifts. I can only do 205x8.... and I wonder if that means my regular max is over 245?? Maybe I am bad at reps....cause I was huffing ALOT!!! Ok...enough of that. I got a 190 10 1/2 inch box squat..which was nice. That's a 10lb PR. I wonder when I'll be using 200?? My 12 inch box squat must be 200 or more by now. Glute/Ham raises were great. Put in A LOT of intensity and almost didn't use assistance...I'm, almost there!! I already commented on stiff leg deadlifts....but let me say they were hard!! I hadn't done these in a while!! Chest supported rows were a new thing to me. I SUCK at them!! Only 85lbs??? That is pathetic.... :( And Standing Ab Crunch was fine.....nothing new. I'm so weak......when will I be considered strong??? :(

And so on I travel this road......

Well.....this day ends Week 7 and leads to the final week. What next week brings is but a mystery.....keep tuned...and see how much closer my patheic squat is to 200lbs.....and see if my deadlift is justified from my stiff leg deadlift....

~~~HF~~~

[Deejay_Spike]

hey, don't sweat it... take some days off now and eat well and max out then!

[Deejay_Spike]

congrats on the pr's too

[healthy n_fit]

Originally posted by Deejay_Spike
hey, don't sweat it... take some days off now and eat well and max out then!

Ok...thanks man!! I'm glad my thread was replied too! :D

[healthy n_fit]

Originally posted by Deejay_Spike
congrats on the pr's too


Thanks man...I'm gonna try even harder now! :)

[Antaeus]

good stuff dude.

[healthy n_fit]

Originally posted by Antaeus
good stuff dude.


Really???? Thanks.. :)

[healthy n_fit]

November 13th 2002-------------DE Bench

Speed Bench Press

45x10
75x5
105x1*Pretty fast and VERY easy*
9 sets of 3 with 65lbs.*VERY FAST!!!!!!*

Close Grip Lockouts

1 set. 160lbs.2 reps*TOO HEAVY*
2 sets. 150lbs.3 reps

Incline dumbell extensions

1 set. 28lbs. 10 reps*2 rep PR!!!!!*
2 sets. 23lbs. 10 reps

Dumbell Front Raises

1 set. 33lbs. 8 reps*5lb PR!!!!!....though may have cheated..*
2 sets. 28lbs. 8 reps

Barbell Curls
1 set. 80lbs. 8 reps.*5lbPR!!* May have cheated.......
1 set. 75lbs. 8 reps
1 set.65lbs. 8 reps

Comments

It was a great day!!!! My last DE Bench of this program. Weights were just flying up today. The DE Bench was way too light and easy...and all were fast. Every exercise felt good. Its going good!! :)

~~~MAXING OUT NOVEMBER 23rd!!!!!!~~~

[Deciever]

whats with the heavy single before the speed bench??

looks like everything is gonna work out well for you on max day.... g ood luck

[healthy n_fit]

Originally posted by Deciever
whats with the heavy single before the speed bench??

looks like everything is gonna work out well for you on max day.... g ood luck

hey.the heavy speed single(heavy...lol call it light :D) was to just end the warm up and start the DE...am I supposed to do that after the other speed sets? I considered it a warm up though..

[Antaeus]

healthy do you have a spotter or someone to help you max out? it would be nice to have someone give you handoffs or load your weights for you so you can conserve energy.

[healthy n_fit]

Originally posted by Antaeus
healthy do you have a spotter or someone to help you max out? it would be nice to have someone give you handoffs or load your weights for you so you can conserve energy.

no I don't......BUT I could get my dad to handoff(maybe he'd load the weights...)

[Antaeus]

Originally posted by healthy n'fit
no I don't......BUT I could get my dad to handoff(maybe he'd load the weights...)

yeah tell him it's important and that you want to mimic a meet or something. I'm sure he'll help you out!! :)

[healthy n_fit]

Originally posted by Antaeus
yeah tell him it's important and that you want to mimic a meet or something. I'm sure he'll help you out!! :)

yep..he'd help me!! Ok..gonna have a handoff! :)

[healthy n_fit]

November 16th 2002-----------ME Bench

Decline Bench

45x10
95x5
145x1
180x0*I ****ING MISSED!!!!! NO PR AT ALL!!!!!*
175x1(hard as fuk after missing my 180.

BY NOW.......I FELT THE TIRING EFFECTS OF MISSING AND MAXING HARD!!

Close Grip Bench Press

1 set of 130lbs. 6 reps
1 set of 120lbs. 8 reps
2 sets of 110lbs. 8 reps

Half Press
1 set. 95lbs. 8 reps*10lb PR!! OH YEAH!! FUK YOU DECLINE!!:D
3 sets.85lbs.8 reps

Push Press
1 set. 85lbs. 5 reps
1 set. 80lbs. 8 reps*5lb PR!!*
1 set. 75lbs. 8 reps

Comments

Today was a fuking joke!!!! I missed a 5lb PR on Decline......!! :mad: :mad: I strained, but wanted a PR!! FUK!!!!! The rest of the workout was ok.... I want to fuking close grip 130x8!!!!! Why did it have to be 130x6!?!??? Oh well.... I'm keeping this short today..

Well,......my final day

My last training day is tomorrow.....ME Squat. I'm going for a 275 sumo deadlift...hopefully I won't miss that...Otherwise 265 seems reasonable.....I guess. Please wish me luck....

[Inzah Dude]

Thats too bad you missed the personal record. Good luck on the deadlift.

[healthy n_fit]

Originally posted by Inzah Dude
Thats too bad you missed the personal record. Good luck on the deadlift.

Hehe..of course is too bad! :( :D Lol.thanks dude.....I'm gonna nail that mother****er 275 tomorrow and tear it apart!! GrRRRRR! ;) :D

[healthy n_fit]

November 17th 2002----------------ME Squat

Sumo Deadlifts

45x10
95x5
165x1
225x1
275x0*OK...I FUKING MISSED!!! :mad:*
255x1
265x1*30lb PR!!!!!!*

Glute/Ham Raises

3x10*assisted*
1 set of 10lbs. 5 reps. Finished set with 5 just BW.*ASSISTED!*

Chest supported rows(ok...not the real CSR!!)

4 sets of 8 with 95lbs.*10lb PR!!* Used better form

Pull Down Abs

1 set. 60lbs. 10 reps
1 set. 40lbs. 10 reps*OLD WAY*
1 set. 80lbs.5 reps*4 REP PR!!!!!!*

Comments

Ok...today was fine....but very long. The highlight of the day was my 30lb PR on sumo deadlifts. I got 265...but not the 275 I wanted! :( I shat in my pants on 255 no jokes! :D The 275 wouldn't come off the floor...and the 265 was just hard as hell. I figured out the hard way that feet pointed out pretty wide REALLY DOES make pulling the bar off the floor hard! Lockout was good actually. Glute/Ham raises were great...but was exhausted from my deadlift. I tried for fun an assisted glute/Ham raise with an extra 10lbs. It was fun. Chest supported rows were great. And remember...these aren't the REAL chest supported rows...I just lie on a slightly inclined bench and row it to my chest which is hanging off the bench a bit. And Oull Down Abs felt great..I finally got a PR! And I tried stiff leg sit ups....I'm gonna have to do them more often!


Well...the journey to my max out is almost there.

Today was my last training day...and I am quite pleased. I want to get a 190/160/275....which is a total of...625lbs. I'm definately gonna total over 600. Ok...peace out.

[Antaeus]

Originally posted by healthy n'fit
November 16th 2002-----------ME Bench

Decline Bench

45x10
95x5
145x1
180x0*I ****ING MISSED!!!!! NO PR AT ALL!!!!!*
175x1(hard as fuk after missing my 180.



Too big of a jump from 145 to 180. Maybe 165 as a single. Also you have a very small warmup. You'll get it next time. :)

[Antaeus]

Originally posted by healthy n'fit
November 17th 2002----------------ME Squat

Sumo Deadlifts

45x10
95x5
165x1
225x1
275x0*OK...I FUKING MISSED!!! :mad:*
255x1
265x1*30lb PR!!!!!!*


Again same thing. Not much of a warm up, and you made too big of a jump.
You had no reps with the max ROM, ie you only repped 95, or small quarters, for 5.
Try
135x8x2
185x3
225
255
275


:)

[Deciever]

Originally posted by Antaeus
Again same thing. Not much of a warm up, and you made too big of a jump.
You had no reps with the max ROM, ie you only repped 95, or small quarters, for 5.
Try
135x8x2
185x3
225
255
275


:)

good advice... i'll do almost the same thing when i go for a max..

135 x 6, 225 x 3, then go into my singles or maybe even triple 275 if im not loose enough.

[healthy n_fit]

Ok....thanks guys. But....that reaLLY wasn't enough of a warm up for deadlifts? I don't know.......wouldn't I just waste more energy? I'm not such a good deadlift repper....so that's why I don't try to rep that much....i'm more comfortable just doing singles. But....I may just do what you said......but would it have made a difference in my max Sumo?? would I have gotten 275? And about my decline.....fine..i'll do what you said...thanks for the input. :)

[Antaeus]

Well you want to stimulate your nervous system and get your blood flowing, ie elevate your heart rate. The warm-ups just prepare your body for heavier lifting, rather than going into cold and injuring yourself (right pow3r? ;) ). The warmups are really light, you shouldn't expend much energy while doing them. And the best way to warmup is with reps, actively forcing blood into your muscles by contracting/releasing them over a period of time. This of course necessitates mulitple contractile cycles, otherwise you would just be doing one long slow rep and that won't get blood into the muscles. When you contract a muscle in actually squeezes the capilliaries, stimulating blood flow. So that's why you need multiple reps.

[healthy n_fit]

Originally posted by Antaeus
Well you want to stimulate your nervous system and get your blood flowing, ie elevate your heart rate. The warm-ups just prepare your body for heavier lifting, rather than going into cold and injuring yourself (right pow3r? ;) ). The warmups are really light, you shouldn't expend much energy while doing them. And the best way to warmup is with reps, actively forcing blood into your muscles by contracting/releasing them over a period of time. This of course necessitates mulitple contractile cycles, otherwise you would just be doing one long slow rep and that won't get blood into the muscles. When you contract a muscle in actually squeezes the capilliaries, stimulating blood flow. So that's why you need multiple reps.

Ohhh.....I see! Thanks dude! I'll warm up a bit more....but I need some help. Tell me if this is ok.

190 squat

45x10
85x6
125x2
160x1
190 ATTEMPT!!

160 Bench

45x10
85x6
120x2
140x1
160 ATTEMPT!!

Any changes you'd like to make or suggest? My previous maxes are in my signature..if that helps. :)

[Antaeus]

Do you have a 45 lb Olympic bar? I'm trying to see why 85 is a warmup and not 95 (bar + 2 quarters). Do you have spring collars or 5 lb collars?

[healthy n_fit]

Originally posted by Antaeus
Do you have a 45 lb Olympic bar? I'm trying to see why 85 is a warmup and not 95 (bar + 2 quarters). Do you have spring collars or 5 lb collars?

Yes..I do have an olympic bar....i just chose 85...would 95 be better? I have spring collars...but don't count them in the weight thjat I moved....they are like squeezable collars.

[Deciever]

10lb plates put you so close to the ground....

i would definately use 25's at least to warm up... Dont want to waste your energy pulling from too low.

[Antaeus]

Your maxes:

Squat-165lbs
Bench-140lbs
Deadlift-245lbs

I would say maxing out should roughly look like this:

Squat
bar x10
95x8x2
135x2
155
175 after you hit this, go for broke
185
195 etc

Bench
bar x10x2
85x6
105x2
125
145
155 etc

Dead
135x6 just to get a feel for the motion, you should be already warmed up from squats.
185
225
250
260 etc

That's 610. :)

[healthy n_fit]

Originally posted by Deciever
10lb plates put you so close to the ground....

i would definately use 25's at least to warm up... Dont want to waste your energy pulling from too low.


???????? For deadlift....I don't use 10s to warm up....

You're talking about deadlift right?? The previous warm ups had to do with squat and bench. lol...

[healthy n_fit]

Originally posted by Antaeus
Your maxes:

Squat-165lbs
Bench-140lbs
Deadlift-245lbs

I would say maxing out should roughly look like this:

Squat
bar x10
95x8x2
135x2
155
175 after you hit this, go for broke
185
195 etc

Bench
bar x10x2
85x6
105x2
125
145
155 etc

Dead
135x6 just to get a feel for the motion, you should be already warmed up from squats.
185
225
250
260 etc

That's 610. :)

yeah! Thanks dude.....I'm hoping I get at least a 190 squat....thaT'd be nice....even better would be a 200lb squat!! I last did a 190 box squat that was 4-5 inches below parallel a few weeks ago.......

Ok..thanks,.....I appreciate your help. :)

[Antaeus]

Originally posted by Deciever
10lb plates put you so close to the ground....

i would definately use 25's at least to warm up... Dont want to waste your energy pulling from too low.

totally agree. if he's already warmed up just pull 135 a few times for form's sake.

[healthy n_fit]

Oh yeah!!!! Today was an awesome..but exhausting day...read on!!

Squat

45x10
95x7
135x2
175x1*EASY!!*
190x1*Pretty good*
200x1*OMG..this was hard..but I did it! 35lb PR!!!!!!!!!*

By now...I was soo happy! I finally squatted 200lbs!! :) So..I rested 30 minutes....

30 minutes later.....

Bench Press

45x10
85x5
105x2
135x1*I started pausing now*
155x1
165x0* I missed but that's okay..*

160x1* Yeah!! I thoiught I'd miss it after missing 165..but nope.I didn't! 20lb PR!!

OMG..I was so exhausted by now..but I was excited...

40 minutes later....

I was so sleepy...so I had Diet Vanilla Coke(Caffiene) and put baby powder on my hands...

Deadlift

135x5
185x1
225x1 (this was actually pretty easy)
275x1* OH YEAH!!! 30lb PR!!! I finally got it..and it was pretty good!
285x0...oh I missed.,.:( It came up like 4-5 inches...so...I know where I stand now..

Comments

TodaY was great!! I'm happy! :) I added 85lbs to my total...and all my lifts increased substantially! Well...what can I say? Well...still RAW lifter....nothing to say except I'm gonna sleep A LOT!!! :D Ok..peace out. :)

[Deejay_Spike]

one question tho'...

why the hell would you want to put baby powder on your HANDS ????

on your legs i'd understand, but on you hands you need chalk !!!

you want to increase friction on your hands, and decrease friction on your legs, not the other way around.

[healthy n_fit]

Originally posted by Deejay_Spike
one question tho'...

why the hell would you want to put baby powder on your HANDS ????

on your legs i'd understand, but on you hands you need chalk !!!

you want to increase friction on your hands, and decrease friction on your legs, not the other way around.

lol...it helped with grip....I think....and I didn't have any chalk! :D Besides..never even used chalk before! :D This waS the closest I could get at the moment.

[matt_T]

that just kicks ass. man you guys are catching up quick.

[Deejay_Spike]

agreed, that's badass. congrats bro

[healthy n_fit]

Originally posted by matt_T
that just kicks ass. man you guys are catching up quick.

Yeah....thanks!!! :) I'm so happy....but so tired.,i'm going to sleep now..and its only 5:03PM my time...:D

[healthy n_fit]

Originally posted by Deejay_Spike
agreed, that's badass. congrats bro

Thanks dude! :) You keep going as well! :)

Ok....I'll be sleeping in a few minutes...I'm so tired....

[Deciever]

CONGRATS!!

[healthy n_fit]

Originally posted by Deciever
CONGRATS!!

Thanks dude! I appeciate it! :) I'm so happy....not sleepy anymore too..just worn out...gonna easily sleep around 9:00...my time..

[Inzah Dude]

Hey good job healthy. Are you gonna take any days of from training or jump right back into your routine again? Are you keeping your routine and everything the same?

[healthy n_fit]

Originally posted by Inzah Dude
Hey good job healthy. Are you gonna take any days of from training or jump right back into your routine again? Are you keeping your routine and everything the same?

Hey.thanks Inzah...I'm gonna be on MSN in a few minutes...but to answer your questions...no..I'm going to take off until Wednesday...

I'm keeping the same schedule..cause this one worked great! :)

[Antaeus]

Congrats healthy!
The PLing is really working out well for you. You're a strong dude!
Now you gotta compete!!!
:D

[healthy n_fit]

Originally posted by Antaeus
Congrats healthy!
The PLing is really working out well for you. You're a strong dude!
Now you gotta compete!!!
:D

Hey.thanks Antaeus!!! :) Yeah..I found out the routine that really works...I also got my form better on squatting and deadlifting..


Yeah..I want to compete...just got to find some meets around here... :D

[Antaeus]

I can't wait 'till you try out for football!! :D

[healthy n_fit]

Originally posted by Antaeus
I can't wait 'till you try out for football!! :D

Yeah!! :D Gonna try out next year..:)

[healthy n_fit]

November 27th 2002--------------DE Bench

Speed Bench Press

45x10
95x2 *Hahahaha What a ****ing joke! :D It moved fast!! :)
9 sets of 3 with 65lbs

Close grip Lockouts
1 set.160lbs. 3 reps. *Ok..only a one rep PR...but that's ok..
2 sets of 155lbs. 3 reps. *5lb PR!! I think??

Lying Triceps extensions
NOTE*-----I just did one set of Floor extensions so I couldn't get a PR on these....*

1 set. 70lbs.10 reps
1 set. 65lbs. 10 reps

Plate raises

3 sets of 45lbs. 8 reps. *Hahahaha..what a joke! And to think this was actually hard to do 9 weeks ago!! :D

Comments

Very good day!! I slept for 1 and a half hours before DE Bench...because I was tired as ****! :D So.....speed was really good! Close Grip rack lockouts were great! I felt proud using my full wide grip max for 3 reps on the lockouts. I'm getting there! Floor extensions sound cool..maybe in a few weeks.... Well...I'm hoping for a 160lb Floor Press on Saturday...actually....if you look at it my way..I should get it.... because when my bench max was 140.my floor press the week after maxing was 145....so maybe I can get 160..a 10lb PR! Wish me luck! :)

[healthy n_fit]

November 28th 2002---------------------DE Squat


Speed Box Squats

45x9
95x5
115x1
9 sets of 2 with 85lbs


Zercher Pull/Good morning

45x9
95x8
115x8
125x8

Shrugs

3 sets. 165x8. *10lb PR!!*

STIFF LEG weighted sit ups

3 sets. 20x10

Comments

Today was ok...but just didn't feel like doing much. And didn't feel like doing pull throughs....so I did Zercher Pulls/good mornings. Nice change! :) So..anyways..speed was good for box squats...Zercher Pulls/good were great!My first time doing them. I got up to 125x8..and I could have done more..but am gonna wait until next DE Squat..I'll try 145x8. Shrugs were fine..they REALLY tested my grip! :D This is why I like shrugs. They strengthen my weak traps...and they work my grip! :) And finally I did stif leg sit ups. These really felt diffenret then regular bent knee sit ups. Didn't really notice any more hip flexor stress..but I guess yuo don't have to. Well take care ya'll. :)

[Deciever]

question : on you DE days, you always work up to a heavier single , and then drop down to your speed sets.. whats the resoning for that?

[healthy n_fit]

Originally posted by Deciever
question : on you DE days, you always work up to a heavier single , and then drop down to your speed sets.. whats the resoning for that?

oh..well...I do that because I think it makes the lighter DE weights go faster.. but usually the single I do is pretty fast...you could say that I'm testing my speed at a heavier weight that's not my max. Is this wrong to do?

[Deciever]

oh

no its not wrong to do that

[healthy n_fit]

Originally posted by Deciever
oh

no its not wrong to do that

ok.thanks. I just like doing it like that I guess.... ;)

[healthy n_fit]

November 30th 2002---------------------ME Bench

Floor Press

45x10
75x5
105x2
135x1
160x1 *10lb PR!!!!!!!
165x0 * I missed. It came up maybe 1/3 of the way.*

Close Grip Bench Press

135x6 *WOW. 1 rep PR! :rolleyes: :D *
125x8
2 sets of 110x8

By now.....an hour or so has passed and I'm too tired to really try.

Military Presses

3 sets of 65x8. *Hahahah. Surprisingly..this was easy as fuk, ok a little trouble but not too hard. Half Presses and Push Presses really help!!

Weighted dips

BW.+belt,chain, and 25lbs 4 reps.* Most weight ever pushed*
BW.+belt,chain, and 17 1/2lbs. 8 reps
BW .+belt,chain, and 12 1/2lbs. 8 reps

Comments
Well..today has mixed feelings. I am extremely proud that I got that 160lb Floor Press. Hmm...I guess my Bench is gonna be ahead of my Floor Press soon! :D I'm going for a 165lb Floor Press next time.since it came up about a 1/3 of the way. Then it'll be time for the three board press the week after that. I'm gonna go for 190. Almost 200! :) Maybe a 20lb PR flu will strike again! :D close grip bench presses were ok...always leaving me dazed when I finish a set. I still can't do 135x8...damn. I'm just gonna do 130x8 next time....I'm pretty confident. Military presses were easy. Half Presses and push presses really help! I recommend them! I could probably do 70 to 75x8 now. And dips...the worst part of the day. Yeah..I got 25x4..a PR. But I think I screwed up my upper right pec near the center of the two... It hurts more now.....I may take off...but ME Squat seems do-able...only time will tell...damn....that's my favorite expression. I'm gonna put it in my signature..Well...I better get better...see ya!

[Antaeus]

Nice job dude. :D

"By now.....an hour or so has passed and I'm too tired to really try."

How much time are you taking inbetween sets? You didn't really do that many sets on your ME exercise (that's ok), so you should have been at about the half hour mark at most, even after 1 assistence exercise. Your workouts won't go very well if you're too tired to complete them! :)

[healthy n_fit]

Originally posted by Antaeus
Nice job dude. :D

"By now.....an hour or so has passed and I'm too tired to really try."

How much time are you taking inbetween sets? You didn't really do that many sets on your ME exercise (that's ok), so you should have been at about the half hour mark at most, even after 1 assistence exercise. Your workouts won't go very well if you're too tired to complete them! :)

Well.....for some reason......there were other matters at the house.....or i was too busy not counting the clock! :D Well...i don't know......next time i'll see what gives.maybe ill watch my clock. :D I got a nice clock too.....like an expensive classroom clock...;)

[healthy n_fit]

December 2nd 2002---------------------ME Squat

12 inch box squats

45x10
95x5
135x1
175x1
200x1
210x1*25lb PR!! Hard as ****..and couldn't get off at first;)*

Glute/Ham raises
3 sets of 10 ASSISTED

CLOSE STANCE Good mornings

45lbs. 10 reps
95lbs. 8 reps
135lbs. 8 reps
150lbs. 8 reps *30lb PR!!*

Barbell Rows

115lbs. 8 reps*5lb PR!!*
2 sets. 110lbs. 8 reps

Pull Down Abs

Now...I'm questioning my form...:confused:
OLD WAY-2 sets.50lbs. 10 reps
PRESENT WAY-80lbs.10reps*5 rep PR!!*

Comments

Today was an awesome day! I got a 25lb PR on 12 inch box squats..and the fact that i did over 200 makes me even more proud! :) Glute/Ham raises were fine I guess..nothing new..:(....Good mornings were great..fuking beat my back up! :D I actually got a 30lb PR for close stance GMs. Wow....I'm proud. Barbell Rows are so terrible. I only improved 5lbs on these in about 10 weeks!! hmm..at least im using the 35s now. And Pull Down Abs. the old stance i mentioned before is where my feet are ahead of the machine...a little about the standing leg curl/leg extension section..and I do the exercise... but the Present way is where my feet are before the standing leg curl /leg extension, and my body is supported more..and i just do the exercise like that...... oh well...maybe Antaeus or Deciever will tell me something! Ok see ya!

[Antaeus]

Originally posted by healthy n'fit
Well.....for some reason......there were other matters at the house.....or i was too busy not counting the clock! :D Well...i don't know......next time i'll see what gives.maybe ill watch my clock. :D

Don't let anything interrupt your training. You need 100% focus to maintain intensity.

Put a clock nearby where you can easily see it. Otherwise how do you time your DE sets? Your workout should take an hour, 1.5 hrs tops. :)

[Antaeus]

when you do standing abs your body should be free standing. ie the pully should be right over your head, and don't touch the stack with your feet or butt.

another good variant of this exercise is seated incline abs w/ strap. back an incline bench to the stack, facing away of course.

[healthy n_fit]

Originally posted by Antaeus
Don't let anything interrupt your training. You need 100% focus to maintain intensity.

Put a clock nearby where you can easily see it. Otherwise how do you time your DE sets? Your workout should take an hour, 1.5 hrs tops. :)


Yeah..I'll remember that.....but one thing.....the clock is right in my "Westside Dungeon" :p Right on the wall too....easy to see..:D

Ok..thanks.

[healthy n_fit]

Originally posted by Antaeus
when you do standing abs your body should be free standing. ie the pully should be right over your head, and don't touch the stack with your feet or butt.

another good variant of this exercise is seated incline abs w/ strap. back an incline bench to the stack, facing away of course.


Hey..thatnks dude.....I'll remember that for next time....:)

[lilmuscleman]

got a question for ya healthy, how close are your feet where you do close stance GMs? Also, what do they work that regular stance don't? J/w thankee

[healthy n_fit]

Originally posted by lilmuscleman
got a question for ya healthy, how close are your feet where you do close stance GMs? Also, what do they work that regular stance don't? J/w thankee


damn...i forgot....but it was maybe 28 inches wide..


Really...i don't know what they work more! :D Sorry...why not ask Deciever,Antaeus,DJ, PL16, etc. they may know

[lilmuscleman]

i assume you prolly feel more of a stretch in your hamstrings? just a guess hehe

[healthy n_fit]

Originally posted by lilmuscleman
i assume you prolly feel more of a stretch in your hamstrings? just a guess hehe

yeah..i think so...:D Right now im sore. :( In back and hams. Damn....please go away soreness!

[big n stupid]

115lbs. 8 reps*5lb PR!!*
2 sets. 110lbs. 8 reps

That shows how weak I am.Your only 30 pounds behind me on these healthy and I weigh 200.

[healthy n_fit]

Originally posted by big n stupid
115lbs. 8 reps*5lb PR!!*
2 sets. 110lbs. 8 reps

That shows how weak I am.Your only 30 pounds behind me on these healthy and I weigh 200.

Hey....that's ok. 30lbs on Rows are really a lot...lol..for me. I can't get up to that weight unless a year passed. :p

[healthy n_fit]

December 4th 2002---------------DE Bench

Speed Bench Press

45x10
75x5
105x2*Hahaha. This was really fast and easy*
8 sets of 3 with 70lbs

Close Grip Rack Lockouts

Old height. 155lbs. 3 reps
Now i realized it......i was pushing a full 12 inches!! So..i raised it up and now i was pressing it 8-9 inches

160lbs. 3 reps. WITH EASE
165lbs.3 reps. Stil pretty easy

Lying Tricpes extensions

75lbs. 8-10 reps. I think only 8 reps were good..:confused:
Hmm..elbow is hurting a bit...so i didn't do the other two reps

Plate raises
3 sets of 45x8

Barbell Curls

85lbs. 6 reps. *hahaha....most reps with a proper form.
2 stes. 75x8

Comments
Today was great....except my elbow hurt during the extensions....:( Speed was fast today! 105x2 was pretty fast! Clsoe grip rack lockouts were the highlight of the day though. I spotted a flaw in the way i was doing them.
I was lockoing out a full 12 inches!! Wow.....no wonder they felt awkard. So..i moved it up so i was only pressing 8-9 inches..and it made the biggest difference. Felt much better, and now i can lockout more than my max! :p lol....ok So...nothing new.....so.see ya! :p Can't wait for floor press...gotta get 165.

[healthy n_fit]

December 6th 2002------------------DE Squat

Speed Box Squats

45x10
75x10
125x1*Pretty fast*
9 sets of 2 with 90lbs.

Speed Deadlifts

3x3 with 155lbs*Hahahah too easy and fast. ;)*

Zercher Pulls/Good Mornings
2 sets of 145x8 *20lb PR!!* Ok...i coulda done more last time maybe ;)

1 set of 115x6 *Back is so tired now....

Weighted Wide Grip Pull ups

BW+Belt+Chain+20lbs for 5 reps---take into consideration my weight has gone up over 15lbs..... *Most weight PR!!*

BW+Belt+Chain+12 1/2 lbs for 6 reps

BW+Belt+Chain+7 1/2lbs for 7 reps

Stiff Leg Sit ups

3 sets of 22 1/2lbs. 10 reps *2 1/2lb PR!!

Comments

Today was a great day.....I was so full of energy before DE Squat, and now i've none. :D Speed was very fast today for box squats. 125x1 was pretty fast too.. yay! Speed Deadlifts were a joke..too fast and easy... Zercher Pulls/Mornings were VERY HARD!! 145x8 was so painful and hard..... but i got it. I'm glad. Wow....now im afraid to attempt 155x8!! :D Weighted Pull ups were fine.....i think i did better...since when i last did them i weighed 120lbs and used 10 extra pounds for 8 reps. Now...im 130 and using 20lbs for 5 reps. And stiff leg sit ups were good. My lower back hurts for a reason during these..and i don't know why...

[healthy n_fit]

December 7th 2002---------------ME Bench

Floor Press

45x10
75x5
105x2
135x1
165x1 *5lb PR!*

Close Grip Bench Press

130x8 *2 rep PR*
125x8
115x8
105x8

Military Press
3 sets of 75x8. *OMG!!!10lb PR!!!*

Weighted dips

+22 1/2lbs for 6-7 reps
+17 1/2lbs for 7 reps
+12 1/2lbs for 7 reps
+7 1/2lbs for 5 reps

Comments

Today was GREAT!!!! Energy was high....like it has been since Wednesday..don't know why. :) Well...Floor Press got the usual 5 pound PR....but that's fine...because that is 5 more pounds closer to 200!! I did 165 for 2 sets actually....cause the first one my legs raised. I got 165 for both sets. :) Close Grip bench felt MUCH better today. I'm gonna try 135x8 next time. Hey! Next time I'm doing 3 board Press! I'm gonna try 190...and if i get that...i may try 200!! Military Presses must have been the highlight of the day. I actually got a 10lb PR! AND....i may have been able to 80x8! Wow...Half Presses and Push Presses REALLY HELP!! Ok....so..Dips weren't too special. I got dazed again by the third or fourth rep of every set, and this causes me to not be able to give dips 100% effort..but still..i was close to 22 1/2x8...which woulda been a new PR..but everythings fine....i also wore more clothing, so that could have been something...cause for me..when doing Dips..EVERY POUND COUNTS!! :D Ok..see ya!

[healthy n_fit]

December 9th 2002---------------------ME Squat

12 inch box squats
45x10
75x5
105x1
135x1
185x1
220x1*OH YEAH!!! 10lb PR!!*

Glute/Ham raises
3x10 assisted

Close stance Good Mornings

Skipped them today

Barbell Rows
120x8 *5lb PR!!*
115x8
2 sets of 105x8

Pull Down Abs
2 sets of 40x15
1 set of 50x10

Comments

Oh yeah! Today was great....well..energy and feelings weren't too well. I just didn't feel up to doing it...but i did. I still got 220 for the 12 inch box squat, which i wanted. Hard as fuk too!! Glute/Ham raises were good...i got half a rep with very little assistance, and another rep i got one with little assistance. Felt good today. Barbell Rows were great. I actually got a 5lb PR. :D LOL...ill go for 125x8 next time. And pull down abs were fine....felt like i reallly needed to stabilize the weight! :D Ok...see ya. Hmm.....lol..im lonely in my thread. :D

[Deciever]

congrats on the PR!

[healthy n_fit]

Originally posted by Deciever
congrats on the PR!

Thanks dude! Ah yes! Finally someone talked in my thread! :D


I can't wait till im doing 300+

[healthy n_fit]

December 11th 2002-----------------DE Bench

Speed Bench Press

45x10
65x5
105x2*pretty fast*
9 sets of 3 with 75lbs

Close Grip Lockouts

3 sets of 175x3*10lb PR!! Hm...not too hard..elbows just hurt

Couldn't do Lying triceps extensions, caus eof elbows

Plate Raises

3 sets of 45x8

Barbell Curls

85x6-7
75x8
65x8

Comments

It was a fine day. Speed was good, but, my elbows got hurt, well, they don't really hurt right now...just a bit. 105x2 was easy, and fast. Close Grip lockouts with 175x3 wasn't that hard, but i still tried. Now....i'll do 185x3 next week. Plate raises were the same, as usual. Barbell curls, of course they're the same. Well, only one thing i'd like to say. These next two weeks will be my favorite training weeks, because im doing Rack Pulls for ME Squat, and im doing 3 board press for ME Bench. I would like 300 for the rack pull, and 200 for the board press. Well, my box squat jumped up 25lbs when i did them in week 1, so i figure that my rack pull will also jump up 25lbs. Well, also the fact that i last did rack pulls 9 weeks ago and that i deadlift more now. Well..see ya!

[Asle]

Congrats on the lockouts:Man..If you can pull that one off (300),you would be one happy lifter :D

[healthy n_fit]

Originally posted by Asle
Congrats on the lockouts:Man..If you can pull that one off (300),you would be one happy lifter :D


Hahahah yeah! :)

[healthy n_fit]

December 13th 2002-------------------DE Squat

Speed Box squats

45x10
85x5
135x1*ok...not as fast as i wanted
9 sets of 2 with 95lbs

Zercher Pulls/Mornings

155x6*New PR!!*
140x8x2

Holy ****!! By now, rack pulling 175 to do shrugs was hard....OMG now i feel like ****...im not doing Zercher lifts for a while now....:(

Shrugs

175x8*10lb PR!!
165x8x2

Stiff leg situps

2 sets of 25x10 *2.5lb PR!!*
20x10

Comments

Today sucked balls!! :mad: I felt like ****....and now..after experiencing what i did today, i have doubts of myself. God...how the hell can 175 for a rack pull be hard for me?!?! God.....i guess it was the ****ing Zerchers. God damn..they really work my lower back.. im never doing them again. Well...the speed box squat with 95 were fast..which im proud of. Zerchers went fine, but im not doing them again, i hate them, cause they made me experience something that will scar me until this monday. Well...everything else was good..i guess, but my back isn't happy. :( Ok.see ya..

[lilmuscleman]

hehe sorry to hear about your workout healthy. get well for monday :P

[healthy n_fit]

December 14th 2002----------------ME Bench

3 Board Press

45x10
95x5
145x1
190x1*10lb PR!!*
200x0*I ****ing missed. :(
195x0*yet another miss

Close Grip Bench Press

135x8*2 rep PR!! hahaha..i finally did it!!*
125x8
115x8
105x8

Military Press

85x8*10lb PR!!*
75x8
2 sets of 65x8

Weighted Dips

+25lbs. 6 reps. *2.5lb PR!!*
+20lbs. 6 reps
+12 1/2lbs. 5 reps.

Comments
The beginning sucked. It was way too hot, and i didn;'t get enough sleep. Well, i ended up with a 190 board press.i was hoping for 200, but i missed. At least i unracked it! :p Hm...good, i got a PR on every exercise!! I'm very proud of my close grip benches. I finally aM pressing 1 plate for 8 reps!! And military presses are great. I'm actually pressing 85x8!! And to think i used to be stuck at 65x8. Dips are fine; i still get dazed though. Hmm, my triceps fail first, probably cuz they are worked a lot before dips. Oh well, c ya!! Rack Pulls on Monday, i better be ready for 300, maybe 290 at least! Please guys, wish me luck.

[lilmuscleman]

g'luck tomorrow man. i gotta start doing a lot of close grip work. most of my work is currently done with index finger on rings.

[Antaeus]

Hey bro, you're still hitting PRs! Keep up the good work. :D

[healthy n_fit]

December 16th 2002----------------------ME Squat

Rack pull

45x10
95x8
135x5
185x1
235x1
290x1
300x1*25lb PR!!*

Glute/Ham raises

3x10 assisted


Good mornings

95x8x4 *im getting back into them, and my back wasnt ready yet*

Barbell Rows

125x8*5lb PR!!
120x8
2 sets of 115x8

Pull down abs

50x10
2 sets of 40x15

Comments

Today was a great day!! Energy was high, especially after feeling like crap since Friday. I cant believe it....300 pounds!! :) I felt so good. Glute/Ham raises were fine...lol. Good mornings need adjusting. I've got to get used to them again, but my back just wasnt ready. Barbell rows were great. I really feel them in my biceps only for some reasons. ilbe at one plate soon! :)
And pull down abs were fine. They are relly tough!! Ok..see ya,

[lilmuscleman]

that's a real great job man! i told ya you could do it. woo

[healthy n_fit]

Originally posted by lilmuscleman
that's a real great job man! i told ya you could do it. woo

haha yeah! Thansk dude! It mustve been the praying! :)

[lilmuscleman]

you know it!

[healthy n_fit]

December 18th 2002-----------------------

Speed Bench

45x10
75x5
105x2
9 sets of 3 with 60lbs*too light??Very fast*


Close Grip Rack Lockouts

3 sets of 3 with 185lbs. *10lb PR!!*

Incline Dumbell extensions

1 set of 28x8
2 sets of 23x10

Barbell Front Raises

75x8*i think i cheated;i didnt go up enough "i think"..otherwise, 10lb PR
65x8
55x8

Barbell Curls---1 set

85x9-10*about 4 rep PR!!*

Dumbell Curls-----2 sets

33x8.....for 2 sets

Comments

Today was great. Energy was high, and speed was high. But sadly, once again, the lockouts hurt my elbow a bit, but not nearly as much cuz i didnt fully lockout the last 2 sets. It affected extensions, but its feeling a lot better now.Barbell Front raises were fine. I felt them alot in my delts and back. But, i may have cheated on 75x8. oh well. The incline extensions went fine, but i didnt meet my previous best of 28x10, wow. :mad: Barbell Curls amazed me. I think i can max at a bit over 100 now! Maybe my Power Clean has raised a bit too! I'll try 120x6 this Friday. Depending on how that goes, ill see what i do. Well, seeing how much i close grip lockouted, im planning on a 195-200 board press this saturday.k..see ya!

[lilmuscleman]

sounds like a great workout man, keep it up

[healthy n_fit]

Originally posted by lilmuscleman
sounds like a great workout man, keep it up


Yep it was. :) Almost all of it was.

[Antaeus]

Nice dude. I wanna see a 200+ lockout from you soon. remember to work the bottom end too with dumbell presses and full CG presses since you're not using a shirt. :)

[Deciever]

how close is your close grip and how far are you moving the bar? Be careful with your elbow.. go out and get some ibuprofin and icy hot or mineral ice or something....

also, with the powercleans, i'd be careful with high reps... your form will deteriorate...

but looks like a good workout... congrats..

[healthy n_fit]

Originally posted by Antaeus
Nice dude. I wanna see a 200+ lockout from you soon. remember to work the bottom end too with dumbell presses and full CG presses since you're not using a shirt. :)


Yep, im still working full CG presses. Well, i am thinking of doing reverse bench for the next 3 weks in its place......not surw what is better.

[healthy n_fit]

Originally posted by Deciever
how close is your close grip and how far are you moving the bar? Be careful with your elbow.. go out and get some ibuprofin and icy hot or mineral ice or something....

also, with the powercleans, i'd be careful with high reps... your form will deteriorate...

but looks like a good workout... congrats..


Hey Deciever.......is 6 reps a lot for Power Cleans? Is 4 better? My grip is ALL of hand on smooth part. Ya, my elbow hurts a bit now. Anything to help?

[Deciever]

i would lower it to 4 reps...

as for your elbow..

just rest it, ice it... take it easy on speed days., since you arent using any bands or chains, you are probably snapping the elbows at the top of the lift, and that cn cause elbow tendonitis.. which i think you may have..

[healthy n_fit]

Originally posted by Deciever
i would lower it to 4 reps...

as for your elbow..

just rest it, ice it... take it easy on speed days., since you arent using any bands or chains, you are probably snapping the elbows at the top of the lift, and that cn cause elbow tendonitis.. which i think you may have..



Oh...ok. Gotcha..thanks dude. You're a help like always. :)

G'night all. Last day of school tomorrow!!!! Yeehaw!!!!! :D

[lilmuscleman]

Originally posted by healthy n'fit
Oh...ok. Gotcha..thanks dude. You're a help like always. :)

G'night all. Last day of school tomorrow!!!! Yeehaw!!!!! :D

i hear that man, nothing but eating, sleeping, and lifting (or thinking about it) rofl. ya man, be careful with your elbow. tendonitis is a real bit ch if ya get it. you might wanna try moving your hands to just outside of the smooth part onto the rough into more of a natural position. whatever helps ya sleep at night, bud. talk to ya later

[healthy n_fit]

Originally posted by lilmuscleman
i hear that man, nothing but eating, sleeping, and lifting (or thinking about it) rofl. ya man, be careful with your elbow. tendonitis is a real bit ch if ya get it. you might wanna try moving your hands to just outside of the smooth part onto the rough into more of a natural position. whatever helps ya sleep at night, bud. talk to ya later

Yep, i hear ya. Ok...DE SquaT being added

[healthy n_fit]

December 20th 2002-------------------DE Squat


Speed Box Squats

45x6
95x5
135x1*hmmm....the box really just slows me down...my free squat is better

9 sets of 2 with 85lbs*fast as hell

Speed Deadlifts

165x3x3*Fast and easy, i can tell my back dominates, its my strongest link ;)

Pull Throughs

90x8
140x8
2 sets of 150x6*Wow, my old best was 160x8...my form may have been better today though

Power Cleans

2 sets of 120x4
125x4*Personal best!!

Stiff Leg Sit ups

30x10*5 lb PR!!!*
2 sets of 25x10

Comments

Today was pretty good! My hams felt kinda worked before DE Squat, so the box sqauts didnt go as well as i wanted. But, speed was good. Speed Deadlifts were fast. Obviously, my back dominates, and is the main link.Yep. Pull Throughs were a great return! I felt so happy to return to them. My abs worked hard! I have the same problem as Deciever still;we have to lean forward a lotto not get pulled back. Power Cleans were great! I'll be doing my Body weight and using one plate soon!!! Maybe next week! And stiff leg SIT UPS were great! I'll be trying a 35lb plate next week. Wow.....wish me luck lol. Anyways, ME Bench tomorrow, cant wait! I want a 200 board press, but first ill do 195. I wonder if the rack lockouts will boost my board press to give me a 200-210 board press ;) Ok....ill probably get 195-200. Ok..see ya!

[healthy n_fit]

December 21st 2002--------------------ME Bench

3 Board Press

45x10
85x5
125x3
165x1
195x1*5lb PR!!*
200x0*Fu.Ck, i missed. well, ill probABly get 205 when i do them again in 8 weeks.

reverse Grip Bench Press

115x8*Wow, i really fu.Cked up on unracking, this set was hard

2 sets of 110x8*I figured out how to unrack better
115x8*Much easier, and 10lb PR!!I definately had 5-10lbs more in me

Dumbell Military Presses

2 sets of 38x8*5lb PR!!*
2 sets of 33x8

1/4 Weighted Dips

+35lbs for 7-8 reps *2 1/2 lb PR!!
+30;lbs for 6 reps
+25lbs for 5 reps

Comments

Well, today was great. Force was high, but i was held back. I didnt have enough aggression and reason in the beginning, and my elbows held me back. But, i got 195 on boaRD presses, which is fine. I cant waitr till im using 1 plate and a 35!! Reverse Grip Bench Press was great. They ARE harder for me than regular grip bench press. I definately could have done 120 or 125, maybe more. The bar speed of it was good, and i didnt even go to failure ;) Dumbell Military Presses were great! I remember when i couldnt do 33! Now, im doing 38! I'll try 43 next time. :) 1/4 weighted dips were great. I like them MUCH more than full dips, cuz i dont lose focus and daze out. But be sure to know that i dont use a box or anything to stop my ROM; i stop myself. I hope to be able to do one plate soon. I didnt use a 35 for today. I used a 25, 5, and two 2.5s. I wonder if using a 35 woulda made a difference. Ok see ya! ME Squat on Monday. Gonna try 310 for Rack Pulls, and if im lucky, 320. Next week for ME Bench is Close Grip Incline Press, and i feel confident that ill get 140...which was my old max out style wide gri[p flat bench. :eek:

[lilmuscleman]

sounds like a great workout man. you'll definately get at LEAST 200 next time. I should start doing incline for ME some days. i haven't in FOREVER. only 2 more days till ME squat woo.

[healthy n_fit]

Originally posted by lilmuscleman
sounds like a great workout man. you'll definately get at LEAST 200 next time. I should start doing incline for ME some days. i haven't in FOREVER. only 2 more days till ME squat woo.


Ya, thanks! Yep, only two more days! I'll try 310 first, then maybe more if i get it. Wish me luck, as I do to you! :)


^That is for Rack Pull.^

[big n stupid]

Damn your lifts go up quick.I would do west side training but...

[healthy n_fit]

Originally posted by big n stupid
Damn your lifts go up quick.I would do west side training but...

Ya, thansk dude. They do. Why cant ya do Westside? It does add mass and dense muscles well, if thats your concern.

[big n stupid]

Originally posted by healthy n'fit
Ya, thansk dude. They do. Why cant ya do Westside? It does add mass and dense muscles well, if thats your concern.

Reason I am not gonna do westside for a long time is because all my lifts go up 5 pounds a week ,well except for curls and bentover rows,but when I hit a strength plateau I will probably start doing it.

[healthy n_fit]

Originally posted by big n stupid
Reason I am not gonna do westside for a long time is because all my lifts go up 5 pounds a week ,well except for curls and bentover rows,but when I hit a strength plateau I will probably start doing it.


Oh...i see. Well, when you're ready, start westside! :)

[lilmuscleman]

Originally posted by healthy n'fit
Ya, thanks! Yep, only two more days! I'll try 310 first, then maybe more if i get it. Wish me luck, as I do to you! :)


^That is for Rack Pull.^

of course, man

[healthy n_fit]

Originally posted by lilmuscleman
of course, man

Good, good. Hahah, tomorrow is the day!

[healthy n_fit]

December 23rd 2002----------------------ME Squat


Rack Pulls

45x10
95x8
135x4
185x1
235x1*This was freakin hard!!!WTF?!?!?
275*0 WTF?!?!?! My best last week was 300!!!!!! :mad:

By now i said **** it, im doing full deadlifts

310x0*came up a bit below knees...so PR...j/k
300x0*didnt even budge..weird.
290x1?? Well, it was super hARD, and i got it up to thighs, then, it got harder so i just jerked it up and up till i locked 0ut...does this count? The bar was always moving....

Glute/Ham raise

3 sets of 10 Assisted

[u]Pull Down Abs/u]

40x10x2
50x10*felt like ****......

Comments

Today sucked!!!!! ****!~!!!!!!!!` I'll have fears about deadlifting until i max out........ and it was my favorite exercise too. God, can someone explain why i ****ed up today?? i couldnt budge 275 for rack pulls, when last week i did 300!!! Maybe it was the time of day.... Goddamn it! Ya know what!?!? I'm taking off this whole week except saturday. Just FUK IT!!!!!!!!! im sick of this......i loved deadlifting. Also, someone tell me if that 290 FULL deadlift counted...thanks. I hope noone ever has to live through a day like this. Assistance sucked, everything sucked. See ya :mad: thius means war, next ME Squat. and guess what? I'm not gonna work out until it starts getting dark....that'll be good.

[lilmuscleman]

damn man, i'm really sorry about that. i hope my ME squat goes better, but my back is still sore from thursday rofl

[healthy n_fit]

Originally posted by lilmuscleman
damn man, i'm really sorry about that. i hope my ME squat goes better, but my back is still sore from thursday rofl

Ya, you better do good! :mad: ;)

[healthy n_fit]

I AM TAKING OFF UNTIL NEXT ME SQUAT(MONDAY), UNLESS I NEED MORE REST....


December 25th 2002-----------------Recovery work

4x25 for good mornings with the bar....

Comments

Nothing special today......

[Antaeus]

Don't take time off unless you feel really worn out/run down. If you miss a PR on ME or don't come close that's ok; you're not going to get it every time.

[healthy n_fit]

Originally posted by Antaeus
Don't take time off unless you feel really worn out/run down. If you miss a PR on ME or don't come close that's ok; you're not going to get it every time.


Well, you sure dude? I did feel like taking time off.....cuz i hardly ever rested. Yesterday, i watched 6 hours straight of WSM! With no socks on! :D Well dude, I'll take off until ME Bench then i guess......


But, i felt like crap ME Squat.......maybe it was an off day, but what if it wasn't?? I really felt like crap when i finished. Back hurt, energy was very low, self esteem was dropped.


BTW Antaeus, I'll be trying GMs for ME Squat again in my cycle! :D Well, one will be close and bent knee GM, and the other will be Pin GM.......which i know isnt as good as suspended GM. But this time im only going to 3rm for the fact that im more secure going for a triple. I'm also doing less deadlift.....my program should look like 50% squat/25% deadlift/25% GM now.

[healthy n_fit]

Originally posted by healthy n'fit
Well, you sure dude? I did feel like taking time off.....cuz i hardly ever rested. Yesterday, i watched 6 hours straight of WSM! With no socks on! :D Well dude, I'll take off until ME Bench then i guess......


But, i felt like crap ME Squat.......maybe it was an off day, but what if it wasn't?? I really felt like crap when i finished. Back hurt, energy was very low, self esteem was dropped.


BTW Antaeus, I'll be trying GMs for ME Squat again in my cycle! :D Well, one will be close and bent knee GM, and the other will be Pin GM.......which i know isnt as good as suspended GM. But this time im only going to 3rm for the fact that im more secure going for a triple. I'm also doing less deadlift.....my program should look like 50% squat/25% deadlift/25% GM now.

BUMP!!

[lilmuscleman]

i would like to put GMs in my cycle but i need to find a video demosntrating how to do em to a T cause im still unsure. later man, take time off until you feel spunky again lol

[healthy n_fit]

Originally posted by lilmuscleman
i would like to put GMs in my cycle but i need to find a video demosntrating how to do em to a T cause im still unsure. later man, take time off until you feel spunky again lol



lol ok


Do ya want me to try to help ya again on AIM?? I can look for a link and such....why not?

[lilmuscleman]

sure i can talk for a bit hehe

[healthy n_fit]

Originally posted by lilmuscleman
sure i can talk for a bit hehe


Ok, then GET ON!! I've only got like 10 min. :p

[lilmuscleman]

yessa suh, right away suh

[healthy n_fit]

December 28th 2002--------------------ME Bench

CLOSE GRIP Incline bench press

45x10
75x5
105x1
125x1
140x1
145x1* 15lb PR!!!!*

Reverse Grip Bench Press

125x8 *10lb PR!!*
115x8
2 sets of 100x8

Dumbell Military Press

38x2* :mad: , well, i guess i was tired or something
2 sets of 33x8

1/4 weighted Dips

+35x6-7
+25x8
+25x7
+15x6

Comments

I felt VERY alive and energetic befopre working out.....I guess its cuz i didn't work upper body in 6 days and hardly had a good workout this week. So, i blasted Close Grip Inline Press and i got 145, which is a 15lb pr. Yes, that's right, im doing 5lbs more than my old FLAT AND WIDE grip comp. style bench press. Simply amazing. C.G. Incline improves the fastest of all my ME Bench lifts, i love it! At this rate, it'll always be within 20lbs of my competition style bench press. Reverse Grip Bench Press was fine, but hard. I couldn't do my unracking technique to make it easier, so i unracked it my old way, and it was hard to do....damn. But 10lb pr. The other sets were good. Dumbell Militarys upset me. My shoulders were blasted i guess....
1/4 weighhted dips felt good. It feels good to be using a big 35lb plate. Today was great.....but afterwards, i felt liek i had no energy...my whole body was taxed. I can go on with my day, but anything else i do will njot be at good effort. I feel like this for some hours. And standing up for over 3 hours at the fun zone didn't help........ FUK! And some kid stole some of my tokens :(

Well, c ya! I'm almost up to week 6 of my routine..and ill be telling ya'll my maxout countdown in my sig by week 6.....

[Deciever]

congrats on the PRs big guy

[healthy n_fit]

Originally posted by Deciever
congrats on the PRs big guy


Hahaha thanks dude. :) I really felt up to it today. i think it could be two things.

1) I hadn't really worked out well, and did upper body last about a week ago.

2) I worked out at 9:30 AM, which seems like a good time to do it....i love that hour, makes me feel good or something. The sunlight is different at that time or something.

Thanks again.

[lilmuscleman]

wow man, great job on the PRs bud. all ya needed was a wee bit o' rest. i haven't done reverse grip bench in a LONG time. what does it help again?

[healthy n_fit]

Originally posted by lilmuscleman
wow man, great job on the PRs bud. all ya needed was a wee bit o' rest. i haven't done reverse grip bench in a LONG time. what does it help again?


Thanks dude........:) Yep, i needed rest, and tomorrow is ME Squat. I'll be sleeping at 10:30 tonight (Eastern time for all ya folks)......and ill wake up around 9 AM..which is my perfect hour.



Reverse Grip helps your triceps in a different way, and i think it made my hands sore when ever i open them and stretch them.
They can help your bench i guess, because it is a variation of it.

[lilmuscleman]

cool, i guess i'll try doing em again. can't hurt anything. i'll talk to ya

[lilmuscleman]

they are hella hard to unrack tho! lol

[healthy n_fit]

Originally posted by lilmuscleman
they are hella hard to unrack tho! lol

Yep :p

[healthy n_fit]

December 30th 2002-----------------ME Squat

10 inch box squat

45x10
95x5
135x1
175x1
205x1 *15lb PR!!!*
215x0 *****! oh well, i think i'll get it next week

Glute/Ham Raises

3x10 assisted

Dumbell Rows

58x8 *5lb PR!!*
2 sets of 53x8

Pull Down Abs

50x10
2 sets of 40x10

Comments

I think today was pretty good! But, my hamstring soreness and slight lower back pain definately held me back.......i think i may have been able to get 215, but ill try that next week. I unracked 215 two times, and the first time i messed up, and the second time i got stapled to the box. I really hate having to sit onto the box, and i think i can squat 215 wihout the box now......and if i get 215 next week for the 10 inch box squat, then i may get my goal of 225 for the full squat. I can't wait until max out. Everything else was the same, except Dumbell Rows which got a PR......thats all. Ok cya

[lilmuscleman]

great job, man. how did you like the DB rows?

[healthy n_fit]

Originally posted by lilmuscleman
great job, man. how did you like the DB rows?

Thanks dude......i like DB rows a lot.....hard, but good :D

[lilmuscleman]

ya i prefer BB rows a lot better now that i know how to do em. DB rows are a nice change tho

[healthy n_fit]

January 1st 2003---------------------DE Bench

Speed Bench Press

45x10
85x5
105x2*FAST
8 sets of 3 with 70lbs

Close Grip Rack Lockouts(with grip moved out a bit)

1 set of 195lbsx3 reps *10lb PR!!*
1 set of 200lbsx2 reps *Most weight PR!!!*
1 set of 190lbsx3 reps

Incline Dumbell Extensions

28x10
23x10

Barbell Front Raises

45x8
75x8 *Better from then last time and easier*
65x8

Dumbell Curls

38x8 *5lb PR!!*
2 sets of 33x8

Comments

Today was great! I felt so great before working out. My joints were feeling much better, and i gave it my best. Speed was good on speed bench press. Close Grip Rack Lockouts were the highlight of the day. I moved my grip out to index(pointer finger) touching smooth instead of my whole hand on smooth, and this prevented elbow pain, which i am glad about. I got 200 for 2 reps on this, which is a new milestone for me. But im sad about this because i only squatted 200 for 1 rep, and i can do this with the same weight for 2 reps.....OMG...i better be able to squat 225 on Jan 25th..almost there!! Everything else was fine. I messed up on calculating the weight for incline extensions two times lol. First time it was 43, second time is was 38 lol. So i finally got it right. I hurt my left elbow a bit on the actual sets, but its better now. Everything else was the same as usual. I'm pleased with dumbell curls though. And BTW, i can SINGLE ARM curl the BARBELL for 5 reps! :) Someone reply....;)

[Deciever]

nice jon on the PR

[healthy n_fit]

Originally posted by Deciever
nice job on the PR

thanks dude, im happy about it. :)

[lilmuscleman]

Well it seems you went ahead with your plan and curled the straight bar rofl :D How low do you set the pins when you're doing lockouts? Great job on the PRs!

[healthy n_fit]

Originally posted by lilmuscleman
Well it seems you went ahead with your plan and curled the straight bar rofl :D How low do you set the pins when you're doing lockouts? Great job on the PRs!

Hahah yea, i did it before the dumbell curls. :p

For the settings of the pins, lets put it this way. I only push 9 inches. But, the bar is NOT a few inches from my face.


Thanks dude! :)

[Antaeus]

Nice job dude. Keep hitting those PRs!! :D

[healthy n_fit]

Originally posted by Antaeus
Nice job dude. Keep hitting those PRs!! :D


Thanks so much Antaeus! Wow, you're finally back here in my thread! :) :D Yea, i got a bit better. I am also locking out 200+!

[lilmuscleman]

g'job healthy. keep it up dude

[healthy n_fit]

Originally posted by lilmuscleman
g'job healthy. keep it up dude

Thanks dude..it means a lot.

[lilmuscleman]

it's what i'm here for.

[healthy n_fit]

January 3rd 2003------------------DE Squat

b] Speed Box Squats [/b]

45x10
95x5
135x1* Fast!!*
9 sets of 2 with 95lbs

Speed Deadlifts

3 sets of 3 singles with 135lbs * I got my form back! :)

Stiff Leg Sit ups

+35x10 *2.5lb PR!!*
+25 for 2 sets of 10

Face Pulls

3 sets of 30x15*easy of course!*

Comments

Today was great! Speeds were fast, and i got my deadlift form back. I overstretched my groin somehow, but its fully better now :) Stiff Leg sit ups were great! I am finally using a 35lb Plate! :) And face pulls were nice. I may do them from now on, C ya!

[lilmuscleman]

cool, looks like a good workout. i wanna start blasting my abs again although they don't really need it that badly.

[Antaeus]

Originally posted by healthy n'fit
I am also locking out 200+!

heh I'm finally doing over 300+ :D

[Luke530]

damn, 15lb PR! nicely done!

[healthy n_fit]

Originally posted by Antaeus
heh I'm finally doing over 300+ :D

Yeah dude, im amazed! ;) I wanna squat and deadlift 300+ one day...

[healthy n_fit]

Originally posted by Luke530
damn, 15lb PR! nicely done!


Hey Luke, thanks! Yea, im happy with PRs that are 15 or more. 5-10lb PRs are good i guess for me. ;)

[healthy n_fit]

January 4th 2003-------------------ME Bench

Close Grip Incline Bench Press

45x10
75x5
105x2
125x1
150x1 *5lb PR!!!*

Reverse Grip Bench Press

I took it a bit easier today.....

3 sets of 115x8 reps

Dumbell Military Presses

38x8*kinda easy!!!*
38x7
2 sets of 33x8

1/4 weighted Dips

+45lbs for 7-8 reps *10lb PR!! Oh yeah! One plate!!
+45x7
+45x6
+45x4

Comments

Today was great! Full of energy. I did 150 on C.,G Incline...which is very cool, since my last Wide Grip Flat Bench Max is 160!! Wow, damn! Strong Triceps! Everything else went good. I took it easy on R.G. bench press. Dumbell Militaries were great. 38x8 was easy! I should have tried 43x8 for sure...i probably would have gotten it. 1/4 weighted Dips amazed me. I actually did one plate for 8 reps!! Yes!! I am so happy. Well, ME Squat is on Monday. Going for 215 for the 10 inch box squat. I have some doubts though, but with my racks set up one pin higher, unracking will be no problem at all like last time!! So wish me luck! It'll be a 10lb PR if i get it.

[AMG]

Good job healthy!

[lilmuscleman]

what exactly are 1/4 dips? anyways, great job on the PR! i'm about to start doing weighted dips again when school starts back up

[healthy n_fit]

Originally posted by AMG
Good job healthy!

Thanks AMG!! I'm happy :) I hope i do as well on Monday...ME Squat.

[healthy n_fit]

Originally posted by lilmuscleman
what exactly are 1/4 dips? anyways, great job on the PR! i'm about to start doing weighted dips again when school starts back up



Thanks!!

1/4 weighted Dips are just partial ROM dips. I may go down 1/4 to 1/2 the way down... but you can notice the distance i go down if you watched me. I just do them by starting in normal dip position, at the top position. Then i go down some distance, equal to a 1/4 or 1/.2 of a full Dip. It builds up the triceps!! :)

[AMG]

Originally posted by healthy n'fit
Thanks AMG!! I'm happy :) I hope i do as well on Monday...ME Squat.

You're welcome healthy! Hey you'll do great on ME squat day, 215 will fly up like a feather!

Good luck!

[healthy n_fit]

Originally posted by AMG
You're welcome healthy! Hey you'll do great on ME squat day, 215 will fly up like a feather!

Good luck!

Thanks dude! This means a lot. Now ill blast it with you in mind. ;)

[lilmuscleman]

Originally posted by healthy n'fit
Thanks!!

1/4 weighted Dips are just partial ROM dips. I may go down 1/4 to 1/2 the way down... but you can notice the distance i go down if you watched me. I just do them by starting in normal dip position, at the top position. Then i go down some distance, equal to a 1/4 or 1/.2 of a full Dip. It builds up the triceps!! :)

what does the bottom portion of a dip do then? work the shoulders?

[healthy n_fit]

Originally posted by lilmuscleman
what does the bottom portion of a dip do then? work the shoulders?


I guess its much more chest and shoulders.....

[lilmuscleman]

Originally posted by healthy n'fit
I guess its much more chest and shoulders.....

ahh, i'm definately gonna try doing 1/4-1/2 weighted dips next week sometime if i can somehow rig up a dip belt.

[healthy n_fit]

January 6th 2002-------------------ME Squat

10 inch Box Squat

45x10
95x5
135x2
185x1
215x1 *10lb PR!!!*
225x0 *DAMN, almost 2 plates!!!!*

Glute/Ham Raises

3x10 assisted

Dumbell Rows

63x8 *5lb PR
2 sets of 58x8

Pull Down Abs

2 sets of 40x10
50x10

Comments

Today was a great day. I was nervous at first about whether or not i was able to get a PR, but once i started, it didnt matter to me. I got up to 215, which is a 10lb PR!!. I missed 225, but i tried it anyways. It felt much heavier than 215 for some reason. Eh, probably just mental. Glute/Ham raises were great. I felt them more today. I had my brother actually hold my ankles down for one set, instead of using the bench for all three, and OMG it was much easier!! I think i am so close to getting one unassisted rep using my brother. He could've suppported my ankles more though. Dumbell rows got a 5lb PR, which is nice. All i gotta do is keep adding 5lbs. But, i got no more small weight left for both dumbells,so i gotta choose another exercise for the Dumbell rows now. Pull Down Abs were fine, a bit easier then last time. Ok all, im done. Looking forward to DE Bench on wednesday, and that'll start week 7. Wow, max out is so close!

[lilmuscleman]

great job man, you'll get 225 next time for sure. i'm pretty sure it's all mental, but it could be just me after all. i have the WORST self confidence in the world.

[healthy n_fit]

Originally posted by lilmuscleman
great job man, you'll get 225 next time for sure. i'm pretty sure it's all mental, but it could be just me after all. i have the WORST self confidence in the world.

Ya, and next time is in 8 weeks! :p I'll prob get around 230-240 next time i do it. LOL, i can do 200+ on squats and box squats now without even thinking about it!! Hahaha, i love it! Now, when i can do that with over 300+ pounds..;)

Yea, just lift it like i did. Ya see, after i get a PR, im not as eager anymore, and its just not as tough... lol...weird... but still ,all probably mental.

[healthy n_fit]

hmmmm.....now i don't know if i should do Sumo deads to a max next week, or do Pin GMs to a 3 rep max next week. Last program, i did sumo deads my last week(week 8)....so maybe Pin GMs next week? :confused:

LOL.

[lilmuscleman]

sure Pin GMs would work. i wanna try em once my back is better

[lilmuscleman]

sure Pin GMs would work. i wanna try em once my back is better

[Luke530]

it was mental... it happened to me when I benched 250, I put up 225 easy, and my friend said go for 250, and that he would spot me right away, but it would help me get used to the heavy ass weight, he just told me to push like crazy and just try to get it up as quick as I could... and I got it, thinking he spotted me up, but he said his fingers never touched at my sticking point...

I guarantee you could have hit 225... it's just that 2 plate mark is fun to get to, but also intimidating... no worries, nice job

[AMG]

Originally posted by healthy n'fit
January 6th 2002-------------------ME Squat

215x1 *10lb PR!!!*

Great job healthy!! I knew you could do it!

[healthy n_fit]

Thanks Luke and AMG.


Luke- Yeah, i know what you mean! Well, im pretty sure ill get that 2 plates in the full squat in two weeks.... thanks bro!

AMG- Yep! I did it! :) Thanks bro. I gave it my all on 215, and it went up nice. Hard, but nice. ;)


Thanks!

[Deciever]

nice job!

[AMG]

Originally posted by healthy n'fit


AMG- Yep! I did it! :) Thanks bro. I gave it my all on 215, and it went up nice. Hard, but nice. ;)


You're welcome bro! Next stop... 250!

[healthy n_fit]

Originally posted by Deciever
nice job!

Thanks! :)

[healthy n_fit]

Originally posted by AMG
You're welcome bro! Next stop... 250!

Yep, i think ill be doing 250 eventually in 8-9 weeks.

[healthy n_fit]

January 8th 2003--------------------DE Bench

Speed Bench Press

45x10
75x5
105x2 *FAST!!
8 sets of 3 with 75lbs

Close Grip Rack Lockouts

195x3
2 sets of 185x2

Overhead Barbell Extensions

2 EASY sets of 45x10

Barbell Curls

100x4-5 reps *Most weight PR!!!*
95x5
85x9-10

Comments

I feel like **** today. I don't know why, but i do. Anyways, curls got a PR. Beat that lilmuscleman! ;) haha 100 for 4 or 5 reps!! K, i feel like ****, cya. :mad:

I'm really worried abouit my deadlift. My squat may be going up....but what about my deadlift....? I think i am gonna become a better squatter soon. I'll be doing a 2x bodyweight squat sometime in a few months. I'm taking off of DE Squat this Friday. I may just do speed Deads, or practice form, but thats it.....

[AMG]

Good job on the BB curl, that's a good weight to be curling!

Don't sweat the Deadlifts healthy, it'll all come together for you. Just concentrate on form and you'll get back in the groove.

Good luck!

[healthy n_fit]

Originally posted by AMG
Good job on the BB curl, that's a good weight to be curling!

Don't sweat the Deadlifts healthy, it'll all come together for you. Just concentrate on form and you'll get back in the groove.

Good luck!

Thanks dude. Well, you blessed me the other time....and i hope it works this time.


Thanks about the curl! I also only weigh 130 or so.....so i like it. ;) Thanks dude :)

[AMG]

Originally posted by healthy n'fit
Thanks dude. Well, you blessed me the other time....and i hope it works this time.


Thanks about the curl! I also only weigh 130 or so.....so i like it. ;) Thanks dude :)


You're welcome healthy.

Just wait until you can curl your body weight, talk about braging rights. :-)

[lilmuscleman]

wow good job Healthy ;) you crazy curling mofo. i gotta hurry and beat ya on friday hehe. ya all i can say is if i don't do really well on DL monday, i don't know what i'll do

[lilmuscleman]

good luck on your big 3 next time BTW, and i hope your back gets better (as does mine)

[healthy n_fit]

Hahaha yea! LilMM, you'll do great on the curls. ;)

Yea, if i screw up on deadlift and do worse than 275(my old max), then ill go crazy. But, i just did form deadlifts with 135, and of course they were all easy, but i felt that angling my feet out and widening my stance just a bit but still conventional made it easier and took some stress off my back. I snapped the 135 up with the feet angled, i think. I like it. i think ill do good now...my confidence is growing.


BTW, how taxing are doing deadlifts for form on the CNS with a weight less than 50% of a max deadlift.

[Antaeus]

damn dude that would be crazy if you could bar curl your bodywt!! of course we only care about the big 3, right? ;)

[healthy n_fit]

Originally posted by Antaeus
damn dude that would be crazy if you could bar curl your bodywt!! of course we only care about the big 3, right? ;)


Hahaha yea! But still, curls are a good memory of mine ;)


hahah, im almost there to a BW curl. I am gonna attempt 100 for like 6-8 reps hopefully next time,. then next program ill keep adding weight. :D

[lilmuscleman]

arrgh you're gonna force me to keep up with lol

[healthy n_fit]

Originally posted by lilmuscleman
arrgh you're gonna force me to keep up with lol


lol. :D Well, you destroy me in military press, and i want a good military press....so be PROUD!! :p


Ok, ME Bench being added now.

[healthy n_fit]

January 11th 2003---------------------ME Bench

Decline Bench Press

45x10
95x6
135x1
165x1
185x1 *easy!*
200x0 * i got it up like a third of the way*
190x1 *15lb PR!!!*

Close Grip Bench Press

145x4 *Most weight PR!!*
135x5
125x7
115x8

Push Press

95x7 * 15lb PR!!!*
85x6 for 1 set

Barbell Front Raise

2 sets of 65x8

Comments

I felt pretty good today! I got a 15 pound PR on Decline Bench, which makes me happy. So far two of my pressing exercises are close to 200. ;) I am so eager to max out now. In fact, i felt good enough today that i could have maxed out! But of course i didnt. Close Grip Bench went ok. The first rep of 145 was easy! Hahaha, i gotta get to two plates on this soon :p After all my close grip benches, my triceps were dead, and so i cut the volume for the rest of the workout. But i still managed to get a 15 pound PR on push presses. Then i did front raises to spare my triceps. Overall, good day. Assistance didnt feel as good though today.

Max out is so close.

Well, I've got ME Squat on monday then Wednesday will start week 8, my final week. I only have 5 workouts left...thats it!

[lilmuscleman]

good job on the PR healthy. i hope ya do well on the max out just like i hope i do well on ME :D CG bench is really fun although I think when I do CG incline tuesday, i'm gonna do horrible cause i've never done it but we'll see. it'll be fun nonetheless