Liftingbuddy1's Monster-Strength Training Program Journal

[liftingbuddy1]

Nice deads bud. Keep it up!!

Thanks man.

def good job on the deads man...you gonna catch me.

Thanks. Lol, it'll be quite a while before I get close to your Deads.

Mike

[liftingbuddy1]

10/26/2007
Upper

FLAT DUMBBELL BENCH PRESS
Warmup Set(s): 25x12

50x12
50x12
50x9
50x8

I was suprised to say the least that I got the 50's for 12 reps. Will go for 55's next time.

BARBELL ROWS
Warmup Set(s): 95x10

145x5
145x5
145x8
145x8
145x6

I played around a little with the grip on the first two sets which explains how I got the 8 reps later on. I'm not liking how I am rowing. I have the positioning down, but I'm not sure if I'm supposed to squeeze the lats together with momentum.

DIPS

BWx9

Dips were better today in terms of depth and speed. Got 2 more reps than last time; I'm happy.


OVERALL: Great pressing today on Dumbbell Bench. Not too happy with my rowing. I'm really liking this routine; not only is it fun for me (exercise selection wise) but I'm breaking previous PR's.

Mike

[Sculelos]

On rows I just bend over so my back is straight and nearly parellel to the ground then pull the weight up, wide grip and narrow grip work muscles slightly different so I switch them up every so often.

Still your row's are still decent enough.

[liftingbuddy1]

On rows I just bend over so my back is straight and nearly parellel to the ground then pull the weight up, wide grip and narrow grip work muscles slightly different so I switch them up every so often.

Still your row's are still decent enough.

Hmm..it's not that my rowing weight is low (to me at least), it's that my left wrist (from previous injury) still hurts if I use a wider grip. It's also starting to hurt even when I use a closer grip. Because my wrist is injuried, I think I need to compensate by using momentum in the pull with squeezing the lats together. If I didn't squeeze the lats with momentum, then I'd only get the bar as high up as an "obtuse L" rather than a "straight L" (like a right angle).

[liftingbuddy1]

10/29/2007
Lower

SQUATS
Warmup Set(s): 95x10; 135x5; 95x10

155x15
155x12
155x11
155x11

Crazy intensity today with squats. I was aiming for 13 reps tops, but I somehow beat it. I realize that if I am to set a real good PR, I have to do it on the first set, obviously. Will bump this up to 165 next time and give it my best.

HYPEREXTENSIONS

(+25)x10
(+25)x10
(+45)x13

Next time I will only do two sets of these when I have high volume squats. Lower back and hams were toast on the first set but were better by the second and third sets.


OVERALL: Really pushed today, definately can push more. When I get to huffin' and puffin', then I know I've pushed to the max. Great workout.

SIDE NOTE: Scivation Xtend is an amazing product; it has definately helped me in the recovery department. I know it doesn't mean much coming from me, but I honestly would recommend this product to anyone.

Mike

[Chicken Arms]

Awesome journal man! I like your routine too. Your making great progress. You've got strong rows and deads.

High rep squats are a killer, 155x15 is hard work!

[liftingbuddy1]

Awesome journal man! I like your routine too. Your making great progress. You've got strong rows and deads.

High rep squats are a killer, 155x15 is hard work!

Hey thanks bro. The deads are getting there, and the rows will go up depending on how the wrist is doing that particular day .

Yeah, those squats felt damned good!

Mike

[liftingbuddy1]

Legs are shot but it feels so good.

Mike

[bigDADDY205]

Hmm..it's not that my rowing weight is low (to me at least), it's that my left wrist (from previous injury) still hurts if I use a wider grip. It's also starting to hurt even when I use a closer grip. Because my wrist is injuried, I think I need to compensate by using momentum in the pull with squeezing the lats together. If I didn't squeeze the lats with momentum, then I'd only get the bar as high up as an "obtuse L" rather than a "straight L" (like a right angle).

Question, overhand or underhand grip? I had trouble for a while with my left wrist too, so I switched and it helped. If possible, I've also done them with a EZ Bar, slightly different but may help with the stress on the wrist.

Legs are shot but it feels so good.

Mike

Yeah, walking without pain is overrated Nice work, high reps really torch your legs.

[liftingbuddy1]

Question, overhand or underhand grip? I had trouble for a while with my left wrist too, so I switched and it helped. If possible, I've also done them with a EZ Bar, slightly different but may help with the stress on the wrist.

I use an overhand grip. But I think it's b/c of that previous injury that I still have lingering pain. I hope it will go away with time, but maybe an EZ Bar would change it up for the better.

Yeah, walking without pain is overrated Nice work, high reps really torch your legs.

Thanks man!

Mike

[sick+tired]

Nice Squatting Bro.

[liftingbuddy1]

Nice Squatting Bro.

Thanks man, I'm hoping to best that next RE Squat day.

Mike

[liftingbuddy1]

10/31/2007
Upper

DUMBBELL ROWS
Warmup Set(s): 50x10

70x8
65x10
65x7
65x8

Looking down instead of straight forward seems to be more effective for me; I was able to pull the weight up a little bit higher than usual and was able to rep better. I also was able to hold the peak contraction at the top of the movement on all the reps. I want to get 4 straight sets of 10+, so I may reduce the weight to 65's or 60's to do that.

INCLINE BARBELL BENCH PRESS
Warmup Set(s): 65x10

105x5
105x5
105x5
105x5
105x5

I want to keep the linear progression intact, so I only increased by 10 lbs. It's still real light, so the form is good as of right now. Will go for 115 next time.

PULL-UPS

BWx8

Only did 1 straight set of Pullups. Although this is less than I used to get, I was able to pause at the top and bottom on all the reps.


OVERALL: Not special, but every workout counts. Looking forward to next workout.

Mike

[Qiez]

That incline will shoot up soon enough. GJ! Deads are lookin beastly!

Maybe use straps if your wrist are hurting? Dunno :X

[liftingbuddy1]

That incline will shoot up soon enough. GJ! Deads are lookin beastly!

Maybe use straps if your wrist are hurting? Dunno :X

Thanks man, tomorrow, I'll try for 235 on deads. I'm not worried bout the incline as it should go up, I just hope that my shoulders are getting enough out of it. Straps are an idea, but my wrist hurts now b/c it's not fully 100% from a prior injury, I just wish it would hurry up and heal.

Mike

[liftingbuddy1]

Tomorrow is deadlift day. My legs are still semi-shot from the squats on Monday, will probably try top-setting deads tomorrow and skip out on the lunges. Still not sure yet though.

Mike

[liftingbuddy1]

11/2/2007
Lower

DEADLIFTS
Warmup Set(s): 135x5; 185x5 (Double Overhand Grip)

235x5
235x5
235x5
235x2

Well, safe to say that I was wiped out today. On the 4th set of Deads, I was getting light-headed and form was breaking down, so I finished with the 2 reps. I like to push myself, but I'm not willing to push myself into a hospital. Will try for 235-245 next time.


OVERALL: Disappointed today with the workout, but will strive for a better one next time. Skipped the Walking Lunges because I was nauseous after the Deads.

Mike

[thedisneydad]

killer job on those deads.

keep it up

[liftingbuddy1]

killer job on those deads.

keep it up

Thanks man.

Mike

[liftingbuddy1]

Hehe, finally figured out how to post my Fitday stuff. http://www.fitday.com/WebFit/PublicJ...l?Owner=mtv316

There is some junk food in there (Reese's, crackers, and the occasional cheat meal . Working to change that and make my diet as clean as can be. Please let me know what you guys think.

Mike

[MoonMan12]

Hehe, finally figured out how to post my Fitday stuff. http://www.fitday.com/WebFit/PublicJ...l?Owner=mtv316

There is some junk food in there (Reese's, crackers, and the occasional cheat meal . Working to change that and make my diet as clean as can be. Please let me know what you guys think.

Mike

More Cals! 1000 deficit is not good.

Are you cutting or bulking man? BTW don't worry about the deadlifts, most people can't lift the same weight and reps for 4 sets in a row.

[liftingbuddy1]

More Cals! 1000 deficit is not good.

Are you cutting or bulking man? BTW don't worry about the deadlifts, most people can't lift the same weight and reps for 4 sets in a row.

Damn....need to find a way to cram some more cals in.

Apparantly not bulking . I'm on a "bulk" and I know the cals are dangerously low and it seems more of a cut than anything. Need to get a gainer again or something, starting to drink more milk, hope that helps. Thanks for the deads tip.

Mike

[Chicken Arms]

AWESOME deadlifts!

How do you like DB rows compared to Pendlay rows? Do you feel they work your back better?

[liftingbuddy1]

AWESOME deadlifts!

How do you like DB rows compared to Pendlay rows? Do you feel they work your back better?

Thanks-it's all mental at this point for me lol.

Dumbbell Rows are awesome man, last time I did them I held it at the top (contraction) and bottom (stretch) and by the time my 4 sets were done, my back was loving it. I've never tried Pendlay Rows (Rows from Floor) but I do Bent Barbell Rows and they are also good. Dumbbell Rows are better right now b/c they don't strain my wrist at all. But I like them both and in my current routine, they serve the purpose well.

Mike

[liftingbuddy1]

11/3/2007
Upper

FLAT DUMBBELL BENCH PRESS
Warmup Set(s): 30x12

55x10
55x9
55x9
55x8

These went up reasonably easy actually. Could've gotten the 9th rep on the last set, but my earbud fell out . This is the first time that I've tried working out with music. Will probably bump up to 60's next time or focus on better speed and control with the 55's.

BARBELL ROWS
Warmup Set(s): 95x5

155x5
155x5
155x5
155x5
155x5

Definately disappointed with these. Looking down rather than forward has helped me a little bit, but nevertheless, form is sloppy and it's pissing me off. Will have to figure out what I will do with these weight-wise.

DIPS

BWx11

Dips were better today. That darn'd music seems to be workin'.


OVERALL: Good Dumbbell Bench Press PR. Sloppy rows= Mad Mike . I also tried out this one Hammer Strength Low Row Machine and I really liked it a lot. Those freeweight machines really know how to target the muscle.

MISC: Bad news bears.....new weight is 161.5 @ 16.5% bodyfat. This is ridiculous. I know the diet has been getting a little sloppy, but I didn't know that it was that bad. Gaining 1.5 lbs and 1.5% bodyfat is pathetic.

Mike

[liftingbuddy1]

I am contemplating adding a Hammer Strength Row and a Hammer Strength Shoulder Press on the Back Strength day and Chest Strength day, respectively.

I'm very upset with how I allowed my body to get out of control like this. I am now 161 lbs at 16.5% bodyfat. At this rate, I'll be like 20% bodyfat at like 166 lbs or so. I have to clean up my diet big time, and factor in some light cardio.

Mike

[Qiez]

Bud, if you're bulking don't even worry about your bf currently. Just try and add a few light cardio days. Focus on the weight you're lifting and not your bodyweight It'll all work out in the end. Keep hittin it man!!

[liftingbuddy1]

Bud, if you're bulking don't even worry about your bf currently. Just try and add a few light cardio days. Focus on the weight you're lifting and not your bodyweight It'll all work out in the end. Keep hittin it man!!

Thanks for the support man. A friend of mine actually just helped me figure out that it might also be due to the creatine mono that I've been taking. He said that it might be able to trick the electronic calipher into thinking that there is more in the cell (water) but it counts it as fat? or something to that extent.

Plus, I actually thought I lost bf % . So I'm not super upset about it as I was a couple days ago. Thanks again man!

Mike

[liftingbuddy1]

11/5/2007
Lower

SQUATS
Warmup Set(s): 95x10; 135x5

165x16
165x11
165x10
165x10

Crazy intensity again today with squats. Goal was to hit 165x13, but beat that with 165x16. Should've pushed out the last 2 reps or so. Next time will try for 175x12 and see how it goes. My lower back, calves and quads were toast from the Squat sets, so I just passed on the Hyperextensions.

CARDIO

Did 5 mins on the bike after the workout. Not much else to say about this.


OVERALL: Unreal workout! Still can't believe I crushed that Squat goal. I'll continue to set mini-goals like this for my workouts as they really help me get 'er done in there.

SIDE NOTE: My friends are getting in on the Squats and they are really liking them. We keep the weight low for them to emphasize form over weight, which is much more valuable IMO. Great thing is, I push them and they push me.

Mike

[weezyfbaby]

hey man i like the log set-up looks like your on your way to getting "monster strength" keep it up PS:how do u change font size????