I figured that I should create a thread to post my lifts and results. So here it goes:
I arrived at the gym (my college weight room) with just 20 minutes left before closing time. This was the first training session that I used my new dip belt. I have never done weighted dips in my entire life. I haven't done weighted pull-ups since I was in high-school (about three years ago).
Weighted Dips (full range of motion): BW X 8, 10lbs X 8, 25lbs X 6, 35lbs X 6, 50lbs X 6
Weighted Pull-Ups (overhand, thumbless grip): BW X 8, 10lbs X 6, 25lbs X 6, 35lbs X 4
I feel like a real schmuck. Because I was so physically and mentally drained from the Heavy Duty workout today, I accidentally forgot both my dip belt and my glasses in the weight room. Now I need to be there extra early tomorrow morning to be sure nobody steps on my glasses or runs off with my belt. I told the guy who works there that I left the belt after he locked the door, but I hadn't realized that I didn't have my glasses until after I spoke to him and by then, it was too late. I hope nobody breaks the glasses or grabs the belt before I arrive. Why must I be so damn absent-minded?
Length of Workout: 25 minutes
Weighted Dips: BW+30lbs X 6 , BW+60lbs X 6
Weighted Pull-Ups: BW+20lbs X 6 , BW+40lbs X 5
Flat Bench Press (Smith): 135lbs X 6 , 205lbs X 3
Alternate Dumbbell Curls: 25lbs X 6 , 50lbs X 5
Last edited by DieselWeasel; 07-31-2004 at 02:05 PM.
Your like the same height/weight as me. I'm maybe... 5LB's heavier then you and my waist is 31.5" instead of 30.
I'd really suggest you NOT using a full rom on the dips. Unless you like deltoid and sternum injuries. I only go to parellel. Damn +60? i can only do +55X5. Nice man keep it up..
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
Originally posted by ReSpAwN DeMoN Insane pull ups right there man...
Your like the same height/weight as me. I'm maybe... 5LB's heavier then you and my waist is 31.5" instead of 30.
I'd really suggest you NOT using a full rom on the dips. Unless you like deltoid and sternum injuries. I only go to parellel. Damn +60? i can only do +55X5. Nice man keep it up..
Thanks for the kind words. Weighted Dips and Weighted Pull-Ups are two of my favorite exercises. I intend to make steady gains.
When I put "full range of motion", I meant at least parallel and all the way up.
I actually spoke to another lifter at the gym for the first time ever (I almost never socialize at the gym). We spoke at great lengths about gaining weight, strength and using proper form. He had a whole lot of chalk and let me use some for my deadlift sets too.
Weighted Dips: BW+35lbs X 6 , BW+70lbs X 6
Weighted Pull-Ups: BW+20lbs X 6, BW+45lbs X 5
Deadlifts: 225lbs X 6 , 315lbs X 5
Seated Military Press (Smith): 135lbs X 6 , 185lbs X 4 (This last set was very difficult.)
Last edited by DieselWeasel; 08-07-2004 at 02:20 PM.
In weight training class, my instructor only gave us the last ten minutes of class to train. EXTREMELY abbreviated training.
Length: 10 minutes
Weighted Dips: BW+35lbs X 6 reps , BW+75lbs X 5 reps
Weighted Pull-Ups: BW+25lbs X 6 reps , BW+50lbs X 4 reps
09/10/04
I put in overtime because of yesterday and was very satisfied with everything except for the Overhead Seated Dumbbell Presses. There were a lot of personal records attained today as you can see.
Length: 1 hour and 25 minutes
Incline Dumbbell Presses: 30lbs X 6 reps , 65lbs X 5 reps
Deadlifts: 135lbs X 6 reps , 325lbs X 5 reps
Dumbbell Shrugs: 50lbs X 8 reps, 100lbs X 8 reps
Overhead Seated Dumbbell Presses: 30lbs X 6 reps , 60lbs X 2 reps
(It was the first time that I was performing this exercise in years but it was still disappointing. )
Farmers Walk: 100lb Dumbbells (2) X undetermined length
Cybex Leg Press: 2 plates per side X 8 reps , 4 plates per side X 8 reps
I don't like shrugging with a db becuae they get in the way of my clothes.. ever shrugged with a db?
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
I don't like shrugging with a db becuae they get in the way of my clothes.. ever shrugged with a db?
I love deadlifts.
I do one warm up set and one working set. In the past, I did two or three warm ups and two or three working sets. That's too much.
During my last training session, I shrugged with dumbbells for the first time in months. It felt fine except there was no knurling because they were York dumbbells.
This time, I had a half-hour rather than ten minutes, like the last session of weight training class. I didn't train last week because of a few reasons and this week, I didn't do any deadlifts, shrugs, military presses or leg presses.
Length: 30 minutes
Weighted Dips: BW+35lbs X 6 reps , BW+80lbs X 5 reps
Weighted Pull-Ups: BW+25lbs X 4 reps , BW+55lbs X 4 reps
Incline Dumbbell Presses: 35lbs X 6 reps , 70lbs X 0 reps (Grrr... That sucked...) , 65lbs X 2 reps (WTF? This is horrible!)
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
you don't warm up for deads do you? damn.. crazy weight there...
I'm thinking of stopping deads and picking up rack pulls.. what ya think?
nice dipping there... almost at 100..
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
you don't warm up for deads do you? damn.. crazy weight there...
I'm thinking of stopping deads and picking up rack pulls.. what ya think?
nice dipping there... almost at 100..
Thanks for the feedback. I usually only do one warm-up set for every exercise. If I were you, I wouldn't stop deadlifting. Rack pulls are a substitute but deadlifts are still the king. Next week I should be doing dips with two 45lb plates. I can't wait.
The only thing that sucks about the two weight rooms in my college is that neither one has any dumbbells heavier than 100lbs. Because of that, I wasn't able to use more weight with the dumbbell rows.
Length: A lot longer than usual.
Hammer Curls: 20lbs X 8 reps , 45lbs X 7 reps
Dumbbell Rows: 55lbs X 8 reps , 100lbs X 8 reps
Shrugs: 135lbs X 8 reps , 275lbs X 6 reps
Rope Crunches: 60lbs X 12 reps , 120lbs X 8 reps
Farmers Walk: 80lbs in each hand X Perimeter of Weight Room
Cybex Leg Press: 115lbs per side X 8 reps (This didn't feel right because of all the damn calisthenics from yesterday's weight training class so I decided to forego any further sets.)
One-Leg Dumbbell Calf Raise: 40lbs X 12 reps , 80lbs X 12 reps
Seated Calf Raise: 70lbs X 6 reps
Dumbbell Shoulder Press: 30lbs X 6 reps , 60lbs X 0 reps (I BOMBED! That is -totally- embarassing. )
Lateral Raise: 20lbs X 8 reps , 45lbs X 6 reps (The form was a bit sloppy because I did these with both dumbbells at the same time.)
Bent-Over Lateral Raise: 15lbs X 8 reps , 30lbs X 6 reps
sucks that you can't use more weight on the db rows.. hey don't feel bad... my gym goes up to 120.. I can't use more weight then that.. and right now my best on that movement is 120X3.
you'll get up there with the shoulder pressing... it'll happen...
tomorrow is back/biceps day.. I'm thinking of skipping deads and doing rack pulls.. see which one I like better then I might do the deads again................or not!
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
I set a lot of personal records during this session which resulted in most of the students in the class staring at me because of the noise (yelling and clanking). However, I bombed on the incline dumbbell presses. I'm probably going to attempt 8 reps with the 65s, next time.
Length: 1 hour
Deadlifts: 185lbs X 6 reps , 340lbs X 3 reps
Dips: BW+45lbs X 6 reps , BW+90lbs X 3 reps
Pull-Ups: BW+25lbs X 6 reps , BW+60lbs X 4 reps
Incline Dumbbell Press: 35lbs X 8 reps , 70lbs X 0 reps (GRRR )
Shrugs: 135lbs X 8 reps , 285lbs X 8 reps
Lateral Raise: 20lbs X 8 reps , 50lbs X 7 reps
Last edited by DieselWeasel; 10-10-2004 at 02:18 AM.
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
Ok nice stuff there but why do you only work back and chest?! And are you mainly interested in strength?
I gotta say though that is INCREDIBLE dipping bro.
Thanks for the feedback.
I intend on doing more leg and shoulder work. I've been doing calf raises and lateral raises but not too much overhead pressing and leg pressing. I need to do more of those two along with squats, SLDLs and preacher curls.
My main focus is not just strength. It's a combination of size and strength. I believe the ideal rep range for that combination is 4-6, no? That is what I usually aim for.
My goal is to dip with three 45lb plates and pull-ups with two 45s. I would definately be proud of those two achievements.
Location: Walsall, West Midlands, United Kingdom (Great Britain)
Age: 28
Stats: 5'8", 186 lbs
Posts: 1,896
Rep Power: 25
Yeah definitely need to include squats, they will also help your dips and pullups go up.
I wouldn't say 4-6 reps was ideal for size and strength, it varies from person to person, but since you are so strong for your size and you are quite small, it would lead to the obvious conclusion that your workouts so far have given very good strength gain but not much muscle gain. If you really do want more size as well as strength, you're gonna have to eat more and I believe that you will have to perform more total reps. I would recommend keeping the dips and pull-ups in the same rep range but try big compound moves like squats for 10 reps or so. Try doing 8-12 reps in some other exercises and I'm sure your muscle mass will increase as well as your strength.
Nice goals that you are aiming for, I suck at dips and pullups!
Yeah definitely need to include squats, they will also help your dips and pullups go up.
I wouldn't say 4-6 reps was ideal for size and strength, it varies from person to person, but since you are so strong for your size and you are quite small, it would lead to the obvious conclusion that your workouts so far have given very good strength gain but not much muscle gain. If you really do want more size as well as strength, you're gonna have to eat more and I believe that you will have to perform more total reps. I would recommend keeping the dips and pull-ups in the same rep range but try big compound moves like squats for 10 reps or so. Try doing 8-12 reps in some other exercises and I'm sure your muscle mass will increase as well as your strength.
Nice goals that you are aiming for, I suck at dips and pullups!
Thanks for the advice. I plan on using the power rack for both overhead presses and squats.
I'm not -that- small. Here's one of my latest pics from about a week or two ago:
Location: Walsall, West Midlands, United Kingdom (Great Britain)
Age: 28
Stats: 5'8", 186 lbs
Posts: 1,896
Rep Power: 25
That's cool. Sorry I didn't mean to say you were tiny or anything I just saw 148lbs and for your strength level I would have expected a lot more. So it looks like the training does a lot for strength but a lot less for mass. (That makes sense in my head but I'm having trouble wording it lol)
that was 135LB's you were lifting? seemed a bit of a struggle there lol
nah jk that's heavy weight... I can hold a 120LB db for maybe 10 seconds if that...
what was the song in the background though? kinda catchy..
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
that was 135LB's you were lifting? seemed a bit of a struggle there lol
nah jk that's heavy weight... I can hold a 120LB db for maybe 10 seconds if that...
what was the song in the background though? kinda catchy..
It's a Rolling Thunder lift which is much more difficult than a regular one-hand deadlift because it's a thick, revolving handle. The world record for that is about 260lbs.
The song is called 'Apocalyptic Dreams' and it was only the first few seconds of one of two songs that I made a while ago.
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