Continual improvement is the name of the game.
So what are you training tomorrow and how are you going to improve upon the last session?
Chest & Back tomorrow morning for me.
Goals:
Bump Incline Dumbbell Press working sets to the 95's (from 90's)
Bump T-Bar Row working sets to 205 lbs. (from 180 lbs.)
I shall report back tomorrow morning.
Who's next?
The Accountability Thread
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01-30-2013, 06:14 PM #1
What are you training tomorrow and what is your planned progess?
Last edited by -=FLEX=-; 01-30-2013 at 06:22 PM.
Insta: flexjs
Perseverance, Inc.
Spring Supremacy 2018 - 620/345/615 @ 50 yrs old
RIP Gene Rychlak
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01-30-2013, 06:19 PM #2
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01-30-2013, 06:19 PM #3
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01-30-2013, 06:22 PM #4
Chest and triceps.
Just started flat benching again so i will go 315x5x5...
Dumbbell presses probably 80 3x10
Front raises...42 x 4x8
Dips,,,BW + 90# 4 x 12
Tricep push down 140, 150, 155, 160 8 reps each
If i have time, reverse grip benching in the smith machine.,,I have been screwing around with the idea of adding these to my routine.400# Bulgarian bicep curl
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01-30-2013, 06:23 PM #5
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01-30-2013, 06:24 PM #6
Was gonna hit shoulders hard but tweaked my lower back doing long bar rows (or t-bar rows as you call them, we just grab the bar with our hands, was doing 225 lbs on last set when I got the injury. I'm hurting right now big time. Took a couple of endocet to take the edge off. Can't remember the last time I wrenched it this bad. Ill still be in the gym, but doing 75 lb db shoulder presses are probably not gonna happen.
Good luck with your jump in db inclines man!
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01-30-2013, 06:35 PM #7
Tomorrow's Training: Chest, Tricep Hypertrophy
1) Increase Wide Grip Flat Bench to 155 lbs from 145 lbs @ 4 sets x 8 - 12 reps
2) Increase Incline DB Flys to 35 lbs from 30 lbs @ 4 sets x 12 to 15 reps (Superset with #1)
3) Increase Overhead DB Extension for 65 lbs to 70 lbs @ 2 sets x 8 - 12 Reps
4) Increase DB Kickbacks from 30 lbs to 35 lbs @ 3 sets x 8 - 12 reps
Shouldn't be a problem, I completely expect to achieve this. The bigger question is Friday when I'll be doing a lower body power routine. I hope to squat 255 lbs @ 7 sets x 2 reps. Up from 240 lbs 7 sets x 3 reps. I fully expect to achieve this as well.
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01-30-2013, 06:36 PM #8
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01-30-2013, 06:40 PM #9
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01-30-2013, 06:44 PM #10
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01-30-2013, 06:45 PM #11
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01-30-2013, 06:45 PM #12
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01-30-2013, 06:51 PM #13
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01-30-2013, 07:17 PM #14
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01-30-2013, 07:21 PM #15
Well I am not anywhere near you guys but I have no shame so...
Tomorrow is my chest and tricep workout of week 12 of Hellraiser Solo for me.
I am going to work on my bench press form and try to keep my elbows tucked in more since I have been having some shoulder pain.
Declines I am hoping for 185 for 8 reps plus 6 negatives
And declines 155 for the same.
I am also hoping to get 10 reps of weighted dips +25The Unexamined Life is not worth living
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01-30-2013, 07:22 PM #16
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01-30-2013, 07:27 PM #17
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01-30-2013, 07:30 PM #18
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01-30-2013, 07:49 PM #19
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01-30-2013, 07:53 PM #20
I wish this thread was posted yesterday because I was psyched for today's leg workout and would have posted about it! Possibly my best training session ever. Good form, squats below parallel for the first time... A great 65 minutes in the gym. And my quads are screaming at me at this moment.
Since I've eliminated most upper body while the elbow heals, tomorrow is yoga and cardio... If I can walk.
Great idea for a thread. Has potential to go on and on...
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01-30-2013, 08:01 PM #21
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01-30-2013, 08:04 PM #22
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01-30-2013, 08:07 PM #23
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01-30-2013, 08:12 PM #24
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01-30-2013, 08:28 PM #25
- Join Date: Apr 2008
- Location: San Jose, California, United States
- Age: 48
- Posts: 2,580
- Rep Power: 4461
Standing overhead press - 4 sets at 135, my first time pressing 135 since my injury last spring. Working my way back to a bodyweight press or equivalent.
Barbell rows - 135? First time attempting those since the injury
Body weight dips - 4 sets of 10 to 15 reps depending on how tired my arms are after OHP
Upright rows - 4 sets of 10 at 90 pounds. I'm not really pushing myself with those until my arm is healed.Last edited by m314; 01-30-2013 at 09:15 PM.
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01-30-2013, 08:30 PM #26
Today is shoulders:
Goal - Decrease pain, and increase motion and mobility
Exercises - 15 mins of band work
Light dumbbell raises - actually want to try that "new" 3-plane delt raise that was shown on this forum earlier in the week.I don't lift weights, I flex under duress.
My 12 month progress thread
http://forum.bodybuilding.com/showthread.php?t=155962953&p=1113020323#post1113020323
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01-30-2013, 08:33 PM #27
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01-30-2013, 08:39 PM #28
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01-30-2013, 08:42 PM #29
- Join Date: Oct 2008
- Location: San Francisco, California, United States
- Posts: 8,845
- Rep Power: 29678
manana is my fave - back and triceps. I am not really planning on anything lol - just the usual. If I go up in weight on something or if I can pump out an extra rep or two at last week's weight - great. If not, it's ok. This is my last week of a 3 month strength and bulk program. I am going to deload starting Saturday. This freaks me out, but I have to do it. I want to do some "normal" lifting for the next 3 months, will try to keep calories the same as I have while on this bulk because I am still below where I should be. Then when I do my next strength push I'll bump the calories up a little too. It'll be awhile before I see the results I'm after, but I AM seeing my body change for the better, even tho it's currently jacketed in blubber lol.
A successful woman is one who can build a firm foundation with the bricks others have thrown at her
my metabolic repair/bulking-training journal: http://forum.bodybuilding.com/showthread.php?t=134394501
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01-30-2013, 08:45 PM #30
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