I just did. I felt great the whole time. I took a video of it but the camera was too close so it's really hard to tell if my form was good or not. How do I increase the weights? Do I do it on all sets?
Will post the video later together with my update.
The idea is to make more small, incremental jumps in weight, but do fewer reps per set. Once you hit your heaviest set, you stop. I think I laid a weight/rep scheme out, if not I can again.
Nice dl at your weight. That's a big jump from 235 to 310. Just a suggestion, but try
10-20 x bar warmup
5 x 135
2 x 185
2 x 225
1 x 275
1 x 295
1 x 315
For next time. You're doing 12 working reps, instead of 21, but far more at a heavier weight. I'll wager you find it easier to lift more.
Originally Posted by poison
The idea is to make more small, incremental jumps in weight, but do fewer reps per set. Once you hit your heaviest set, you stop. I think I laid a weight/rep scheme out, if not I can again.
You did. My question is, do I increase the weights on all sets or do I just focus on increasing the weights on just my last heaviest set?
Another Great workout!! I was able to add reps to my med rep/med weight chin ups. Both my lower back and legs felt good so I did deadlifts today and was able to add 5 lbs to my heaviest lift!! Woohoo!! So to reward myself, I ate some Boston creme cake! Hey, IIFYM right?
Chin Ups
6r 27.5w
7r 27.5w +2 rep compared to my med rep/med weight workout done at 01/27/2013.
6r 27.5w +1 rep compared to my med rep/med weight workout done at 01/27/2013.
6r 27.5w +1 rep compared to my med rep/med weight workout done at 01/27/2013.
5r 27.5w +1 rep compared to my med rep/med weight workout done at 01/27/2013.
Deadlift
10r 145w
05r 185w
05r 235w
01r 310w +5 lbs
Standing Dumbbell Curls
11r 30w +2 reps
10r 30w +1 rep
Machine Curls
06r 100w +1 rep
05r 100w
Bowflex Lat Pulldowns Drop Set to Failure
200w
160w
100w
Bowflex Rows Drop Set to Failure
260w
200w
160w
100w
03/17/2013
Today's workout was a lot better compared to yesterday's. Added reps to my lo rep/hi weight chin ups and also added lbs to my heaviest set on deadlifts with a little help from poison's dl protocol. I also decided to add barbell rows to my workouts. It's 1:10 AM and I still feel alert and focused. No crash from Launch whatsoever!!
Time to do some learning!!
Chin Ups
04r 45w
05r 45w +1 rep compared to my last low rep/high weight workout done at 02/10/2013.
04r 45w +1 rep compared to my last low rep/high weight workout done at 02/10/2013.
03r 45w
02r 45w
How did you feel doing 315 as opposed to the 310 the week before? Last week you lifted a total 6,710 on dl. This week you lifted 2,380, but this week you lifted more on your max lift. Because you lifted less before your max lift set/rep this week, you should've felt much better/stronger, and easily blow through your previous max. Make sense?
How did you feel doing 315 as opposed to the 310 the week before? Last week you lifted a total 6,710 on dl. This week you lifted 2,380, but this week you lifted more on your max lift. Because you lifted less before your max lift set/rep this week, you should've felt much better/stronger, and easily blow through your previous max. Make sense?
It does make sense, and I did felt stronger. I actually felt like I could do more but just decided not to. Maybe next time.
Strength went up again this week!! I decided to cut the sets on my one arm DB presses, from 5 to 3 so that I'd have strength left to work on my bench. My goal is to bench 300 lbs for 3-5 reps by the end of the year. Injuries aside, at the rate I'm going, I think I might just reach it.
Today's workout was okay. Lost reps on some, and gained reps on others. I still felt pretty good because I added incline dbs and decline bench to my workout, and I'm really excited to start progressing on that.
Really good workout again with Launch!! Starting to get used to doing squats and I don't feel so awkward compared to before. My Tabatas also don't feel so brutal compared to before. I might even add a cycle or two on my next workout. I also added Tabata calf raises today and liked it.
Barbell Squat
10r bar
10r 115w
05r 135w
05r 165w
05r 165w
PowerTec Leverage Machine Squat
15r 250w
15r 250w
15r 255w
PowerTec Leverage Machine Calf Raises
12r 220w
12r 220w
15r 220w
Leg Curls
12r 80w
08r 82.5w
09r 82.5w
Tabata Squats
1 Tabata
Tabata Calf Raise
1 Tabata
03/21/2013
I thought I wasn't gonna be able to do legs today because my knees were hurting a bit yesterday. Luckily I felt better when I woke up and was able to workout. Added lbs on my Squat and on my Leverage Squat again. I think I can actually see a little bit of mass developing on my thighs and my calves. I've always had chicken legs, now it's starting to look more like turkey legs.
I'm on my 32nd day on Launch and still don't see the bottom of the tub yet. Hopefully I'll get 45+ servings.
Barbell Squat
10r 135w
05r 165w
05r 170w +5 lbs compared to last workout's highest rep/weight set
05r 170w +5 lbs compared to last workout's highest rep/weight set
PowerTec Leverage Machine Squat
15r 260w +5 lbs compared to last workout's highest rep/weight set
15r 260w +5 lbs compared to last workout's highest rep/weight set
15r 260w +5 lbs compared to last workout's highest rep/weight set
PowerTec Leverage Machine Calf Raises
12r 220w
12r 220w
15r 220w
Leg Curls
12r 82.5w
09r 82.5w +2 reps compared to last workout's highest rep/weight set
09r 82.5w
Today's workout didn't go too well... It was great at first. I added reps to my db shoulder press on my first 3 sets, but on the 4th set, I could not lift it to my starting position anymore. I'm unable to assist my dumbbells into position with my knees because it's coating is starting to fall apart and the last time I tried to lift and position my dbs with my knees, I ended up with deep scratches on my thighs, and had several metallic coating chips stuck on my skin.
I tried 3 more times but failed. On my third try, my right shoulder started hurting so I stopped. I also tried doing some barbell shrugs and my right forearm started hurting as well so I stopped doing that too, and decided to cancel all isolation exercises. I tried doing some Bowflex shoulder presses and was relieved to feel no pain, so I did 5 sets of that just to tire my muscles out.
This is why I still love my Bowflex, despite all the hate that I hear about it. It's very easy on the joints and I can always go back to it when I get too much of a beating from free weights.
I still wish I was doing free weights though.
I will try to do more next week. I'm thinking of using some knee pads so I'll be able to use my knees to lift my dbs into position. Hope it works.
Launch was great as usual. It still delivered the goods on the sets that I was able to get into my starting position.
Shoulder Dumbbell Press
10r 60w +1 rep compared to last workout's higest rep/weight set.
11r 60w +2 reps compared to last workout's higest rep/weight set.
10r 60w +1 rep compared to last workout's higest rep/weight set. -2 sets
Barbell Shrugs
11r 180w +5 lbs -2 sets
Dumbbell Lateral Raise
none
Dumbbell Front Raise
none
Dumbbell Back/Rear Raise
none
Bowflex Shoulder Press
15r 200w
12r 200w
13r 200w
12r 200w
10r 200w
Bowflex Shoulder Press Drop Set to Failure
200w
160w
100w
60w
03/23/2013
My strength's back!! WOOHHOO!!! I was able to finish all of my sets and even added reps on my shoulder DB press. I also added lbs on my Bowflex shoulder press. My right forearm is still hurting though so I decided to not do any isolation exercises still.
I also didn't have to use knee pads to help me position my DBs. I did however use my Walmart bench's preacher curl attachment as a platform to rest my DBs on, before positioning them to start my presses. Worked pretty well actually.
Tomorrow's workout, I'll be using 1/2 scoop of Launch and 1 serving of Fierce to see if I can get an improvement on my pumps!! Really excited for that!! Will post before and after pics of my puny biceps.
Shoulder Dumbbell Press
12r 60w +2 reps compared to last workout's higest rep/weight set.
12r 60w +1 rep compared to last workout's higest rep/weight set.
12r 60w +2 reps compared to last workout's higest rep/weight set.
10r 60w +1 set.
10r 60w +1 set.
Barbell Shrugs
none
Dumbbell Lateral Raise
none
Dumbbell Front Raise
none
Dumbbell Back/Rear Raise
none
Bowflex Shoulder Press
08r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
12r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
09r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
09r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
08r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
I wasn't feeling too good today due to some bad seafood. It affected my workout a bit, but still managed to add 2 reps to my chin ups. My legs were still sore from last Thursday's leg workout so I decided to pass on doing deadlifts. Really disappointed about that. I guess there's always next week.
Chin Ups
14r bw
12r bw +2 reps
10r bw
10r bw
09r bw
Bowflex Lat Pulldowns Drop Set to Failure
200w
160w
100w
Bowflex Rows Drop Set to Failure
200w
160w
100w
Standing Dumbbell Curls
09r 30w
09r 30w
Machine Curls
5r 100w
5r 100w
03/24/2013
Didn't sleep too good the night before. I'm actually quite sleepy writing this, so if I make mistakes... Aside from me skipping deadlifts to allow my legs to rest from last Thursday's leg exercises, today's workout was great. I was able to add lbs on my chin ups, which is always great to me since my back is the least responsive to strength gains.
I was planning to combine 1/2 Launch and 1 Fierce but forgot. Maybe next back/biceps workout!
Chin Ups
11r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
11r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
08r 10w +10 lbs compared to my last low rep/high weight workout done at 02/24/2013.
07r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
07r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
Deadlift
None
Barbell Rows
10r 140w +5 lbs compared to my last high rep/low weight workout done at 02/10/2013.
10r 140w +5 lbs compared to my last high rep/low weight workout done at 02/10/2013.
10r 140w +5 lbs compared to my last high rep/low weight workout done at 02/10/2013.
Standing Dumbbell Curls
10r 32.5w +2 reps compared to my last back/biceps workout.
08r 32.5w
Machine Curls
06r 100w
04r 100w -1 rep compared to my last back/biceps workout.
Super impressed with your organization skills. This kind of attention to detail can only help you.
Thanks. There are better ways of presenting my progress but this will do for now. I'll try and post screen shots of my Excel file where I track my progress next time.
Today's workout was okay. Lost reps on some, and gained reps on others. I still felt pretty good because I added incline dbs and decline bench to my workout, and I'm really excited to start progressing on that.
09r 35w - +2 reps compared to last workout's highest rep/ weight set.
09r 35w - +2 reps compared to last workout's highest rep/ weight set.
09r 35w - +2 reps compared to last workout's highest rep/ weight set.
Push ups
57/77/92/105/118r + 08 reps
Bowflex Bench Press - Drop set to failure
260w
200w
160w
100w
03/26/2013
Felt really great today, and it showed in my workout. Pushed weight like it was nothing. Been feeling stronger lately. I think the Triazole+DAA stack from my other log is really working great!! Add to that the focus, energy, endurance and stamina from Launch 4350 and I had me a killer workout!!
The only negative from this workout was my inability to get into a good position to start my incline DBs. For some weird reason, my body just didn't feel right doing incline DBs today, so I decided to do Incline Barbell Bench instead and felt right at home. Will be doing incline barbell bench from now on.
I thought I wasn't gonna be able to do legs today because my knees were hurting a bit yesterday. Luckily I felt better when I woke up and was able to workout. Added lbs on my Squat and on my Leverage Squat again. I think I can actually see a little bit of mass developing on my thighs and my calves. I've always had chicken legs, now it's starting to look more like turkey legs.
I'm on my 32nd day on Launch and still don't see the bottom of the tub yet. Hopefully I'll get 45+ servings.
Barbell Squat
10r 135w
05r 165w
05r 170w +5 lbs compared to last workout's highest rep/weight set
05r 170w +5 lbs compared to last workout's highest rep/weight set
PowerTec Leverage Machine Squat
15r 260w +5 lbs compared to last workout's highest rep/weight set
15r 260w +5 lbs compared to last workout's highest rep/weight set
15r 260w +5 lbs compared to last workout's highest rep/weight set
PowerTec Leverage Machine Calf Raises
12r 220w
12r 220w
15r 220w
Leg Curls
12r 82.5w
09r 82.5w +2 reps compared to last workout's highest rep/weight set
09r 82.5w
Tabata Squats
1 Tabata
Tabata Calf Raise
1 Tabata
03/28/2013
Due to my weak back, and due to my age, I've decided to remove deadlifts from my back/biceps day and add it to leg day but instead of doing it together with squats every week, I will be alternating squats and deadlifts every other leg day workout. As long as I'm progressing, getting stronger, and slowly reaching my goal, I'm good with that.
I only have 2 scoops left of Launch 4350 Reloaded so this log will be ending on Sunday. I definitely will be ordering more Launch 4350 Reloaded after this, I also found a website that sells Fierce Domination for $19.89, so I'll be buying that too. It's definitely been fun.
15r 265w +5 lbs compared to last workout's highest rep/weight set
15r 265w +5 lbs compared to last workout's highest rep/weight set
15r 265w +5 lbs compared to last workout's highest rep/weight set
My strength's back!! WOOHHOO!!! I was able to finish all of my sets and even added reps on my shoulder DB press. I also added lbs on my Bowflex shoulder press. My right forearm is still hurting though so I decided to not do any isolation exercises still.
I also didn't have to use knee pads to help me position my DBs. I did however use my Walmart bench's preacher curl attachment as a platform to rest my DBs on, before positioning them to start my presses. Worked pretty well actually.
Tomorrow's workout, I'll be using 1/2 scoop of Launch and 1 serving of Fierce to see if I can get an improvement on my pumps!! Really excited for that!! Will post before and after pics of my puny biceps.
Shoulder Dumbbell Press
12r 60w +2 reps compared to last workout's higest rep/weight set.
12r 60w +1 rep compared to last workout's higest rep/weight set.
12r 60w +2 reps compared to last workout's higest rep/weight set.
10r 60w +1 set.
10r 60w +1 set.
Barbell Shrugs
none
Dumbbell Lateral Raise
none
Dumbbell Front Raise
none
Dumbbell Back/Rear Raise
none
Bowflex Shoulder Press
08r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
12r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
09r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
09r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
08r 260w +60 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
Bowflex Shoulder Press Drop Set to Failure
200w
160w
100w
60w
03/30/2013
Another great workout with Launch 4350 Reloaded and Triazole + DAA. I'm 37 days in and only have 1 day left on this log and Launch's still delivering the goods. I initially planned on combining Launch with other supplements like Hemavol, or bulk Agmatine, but never got around to it since I was already having so much fun with it solo. I will be purchasing a new tub of Launch soon so though, so I will definitely be combining it with other products in the future.
My forearms still hurt so no isolation workouts for me again this week. Its times like this that makes me hate my part-time job with UPS.
Shoulder Dumbbell Press
09r 62.5w +2.5 lbs compared to last workout's higest rep/weight set.
08r 62.5w +2.5 lbs compared to last workout's higest rep/weight set.
12r 60w
11r 60w +2 reps compared to last workout's higest rep/weight set.
11r 60w +2 reps compared to last workout's higest rep/weight set.
Barbell Shrugs
none
Dumbbell Lateral Raise
none
Dumbbell Front Raise
none
Dumbbell Back/Rear Raise
none
Bowflex Shoulder Press
12r 260w +2 reps compared to last workout's higest rep/Bowflex weight set.
12r 280w +20 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
09r 280w +20 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
09r 280w +20 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
08r 280w +20 Bowflex lbs compared to last workout's higest rep/Bowflex weight set.
Bowflex Shoulder Press Drop Set to Failure
260w +1 set of 260 Bowflex lbs to failure
200w
160w
100w
60w
Didn't sleep too good the night before. I'm actually quite sleepy writing this, so if I make mistakes... Aside from me skipping deadlifts to allow my legs to rest from last Thursday's leg exercises, today's workout was great. I was able to add lbs on my chin ups, which is always great to me since my back is the least responsive to strength gains.
I was planning to combine 1/2 Launch and 1 Fierce but forgot. Maybe next back/biceps workout!
Chin Ups
11r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
11r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
08r 10w +10 lbs compared to my last low rep/high weight workout done at 02/24/2013.
07r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
07r 10w +10 lbs compared to my last high rep/low weight workout done at 02/24/2013.
Deadlift
None
Barbell Rows
10r 140w +5 lbs compared to my last high rep/low weight workout done at 02/10/2013.
10r 140w +5 lbs compared to my last high rep/low weight workout done at 02/10/2013.
10r 140w +5 lbs compared to my last high rep/low weight workout done at 02/10/2013.
Standing Dumbbell Curls
10r 32.5w +2 reps compared to my last back/biceps workout.
08r 32.5w
Machine Curls
06r 100w
04r 100w -1 rep compared to my last back/biceps workout.
Bowflex Lat Pulldowns Drop Set to Failure
200w
160w
100w
Bowflex Rows Drop Set to Failure
260w
200w
160w
100w
03/31/2013
I was hoping on ending this log with a bang but unfortunately, my right forearm did not want to cooperate so I had to skip all isolation exercises. Overall, I still felt like I had a good workout. Launch 4350 stayed potent all throughout this log and has definitely earned a spot as one of my go-to PWO. I did a review of Launch on the bb.com store and gave it a 9/10. After finishing the tub, I definitely think it should have been a 10/10. Will be putting up my final review, and my updated store review soon. Thanks once again to Poison, D3Baseball, Allieninja and to the rest of SAN for giving me this opportunity. I enjoyed every second of it and hopefully, we can do this again soon.
Chin Ups
04r 45w -1 lb compared to my last low reps/high weights workout
08r 27.5w +1 rep compared to my last medium reps/low weights workout done at 02/24/2013.
07r 27.5w
06r 27.5w
11r BW
Deadlift
Moved to Leg day
Barbell Rows
12r 140w +2 reps compared to my last high rep/low weight workout done at 02/10/2013.
12r 140w +2 reps compared to my last high rep/low weight workout done at 02/10/2013.
12r 140w +2 reps compared to my last high rep/low weight workout done at 02/10/2013.
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Aside from me skipping deadlifts to allow my legs to rest from last Thursday's leg exercises, today's workout was great. I was able to add lbs on my chin ups, which is always great to me since my back is the least responsive to strength gains.
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