Ossizen's Journey continues to 200+lbs!

[ossizen]

haha nice! go for it! reach high! no goal is impossible

I did get 2 singles with the stack though already

[ossizen]

Date: 19-March-2007
Time: 19:00 - 20:30
Gym Bodyweight: ~186lbs

BB Squats
135 x 5
155 x 5
155 x 5
155 x 2
A guy at the gym recommended I stick my butt out more. That felt better. The weight felt abit easier to push up that way, plus less strain on my lower back.

A - Unilateral Leg Press - per side weights listed (14 lbs for the apparatus)
59 x 10
104 x 10

ALTERNATE w/ B - Hamstring Unilateral Leg Press - per side weights listed (14 lbs for the apparatus)
59 x 10
104 x 10
Sat on this until the angled press freed up.

A - Angled Leg Press
350 x 10
350 x 10
440 x 5

ALTERNATE w/ B Hamstring Angled Leg Press
350 x 10
350 x 10
350 x 5

Seated Calf Press - using the angled leg press
350 x 20
350 x 20
350 x 20
350 x 20
350 x 20
Wow, that was torture. I had to stretch after that...

Seated Leg Curls
120 x 10
120 x 10
140 x 10
140 x 10
160 x 10
Yikes...

Seated Leg Extensions
135 x 10
135 x 10
135 x 10
150 x 10
165 x 10

This definitely drained me, I was slow to walk after this workout.

[LSU1]

nice job man. good work trying to get that form down pat on those squats

[ossizen]

thank you.

[talkabout270]

good to see you working on those squats

[young and strong]

Yep don't give up on the squats Ozzy!!!

[ossizen]

Yep don't give up on the squats Ozzy!!!

Thanks
---

Maybe I should have taken today off... looks like 3-on, 1-off won't cut it for me. But that's hindsight.

Date: 21-March-2007 (Happy B-day, Dad!)
Time: 18:50 - 20:00
Gym Bodyweight: ~187-188lbs

DB Bench Press
30 x 10
45 x 5
50 x 5
55 x 5
60 x 0 -
55 x 5
One day off is definitely not enough for me! But I still a good work up here.

DB Incline Press
30 x 10
35 x 5
40 x 5
40 x 5
40 x 4
I lowered the angle of the bench, and this time, I felt it alot more in my pecs than my delts.

Seated DB Press
30 x 10
30 x 5
35 x 5
35 x 5
35 x 5
Wow, my delts got tight after these. Great feeling.

Standing Tricep Pushdowns
100 x 10
130 x 10
130 x 10
130 x 10
130 x 10
140 x 5
150 x 5
160 x 5
200 x 1 - Form was abit shaky, but still got the rep in.
Yep, I went nuts again. My arms were shaking visibly with the stack. Then again, I did 8 sets before the single!

[ossizen]

Click here to watch Lat-Spread-at-180lbs

[talkabout270]

good to see the incline presses are starting to hit your chest more!

dont worry about one bad workout---it doesnt always mean that you didnt get enough rest. sometimes you just arent in the proper mental state or didnt eat enough that day. i have the same thing. id say about once a month i have a bad chest workout and i feel like **it! but dont let it get to you. youll see next workout will be even better!!

lat spreads looking great

great job getting up to 188!!!!!! so close to 200 keep up the solid work

[scott_donald]

dam... hate those days... but think you have had your bad day now so you can go from strength to strength from here...

dam i am cheesy...

[ossizen]

Ok, I'm having to give myself more days off if I want to spark more growth. Same layout, but I'm going to be working out M, W, F.

Thanks, Scott.

[ossizen]

Date: 23-March-2007
Time: 18:30 - 20:00
Gym Bodyweight: ~186lbs

Back BB Squats
135 x 5
155 x 5
155 x 5
165 x 5
I tried something someone suggested (thrusting my hips forward as if I'm doing RDLs). I felt more leg drive doing that. I didn't feel like I was GM'ing my weight up. Very good suggestion!

A - Angled Leg Press
260 x 10
350 x 10
350 x 10
440 x 6

ALTERNATE w/ B - Hamstring Leg Press
260 x 10
350 x 10
350 x 10
440 x 10
This felt great. My hamstrings feel stronger.

Seated Calf Presses - Using the same plate-loaded angled leg press machine as above.
440 x 20
440 x 20
440 x 20
440 x 20
530 x 20
620 x 19
710 x 5
Holy ****. This got tough. The last set was abit hard on my ankles while doing a partial leg press rep (1/8th at the most) to get it into position. So, 80% of 710 is 568 (rounded down is 530). I'm not going over that weight.

Seated Leg Curls
120 x 10
120 x 10
160 x 10
160 x 10
160 x 10
Good finisher on my hams.

Seated Leg Extensions
150 x 10
150 x 10
165 x 10
180 x 10
195 x 10
210 x 10
225 x 10
240 x 10
255 x 10
270 x 10
285 x 10 - The stack
The last 2 sets had me take rest-pauses. I was using abit of momentum likely on the heaviest sets.

I'm surprisingly not that sore right now. I'll find out soon enough tomorrow night.

[ossizen]

Date: 24-March-2007
Time: ~17:50 - 18:35

Just went running this afternoon. I ran/walked around 1.6 miles. Wow, I need to work on my endurance. Felt good, even though I ran right ater a rain shower (so humidity was up).

[LSU1]

good idea doing some light cardio. always a good call to get in better cardiovascular condition.

nice w/o too

[ossizen]

good idea doing some light cardio. always a good call to get in better cardiovascular condition.

nice w/o too

Thanks. It did feel good. I am glad I ran, too. Absolutely no DOMS from last night's workout either.

[young and strong]

Good work on the form for squats, that's when the weight really starts moving up

[ossizen]

Thanks. It's feeling better with those changes.

I'm going to be deloading this week. Haven't done so since November.
---
Date: 24-March-2007
Time: ~13:50 - 15:15

Another walk. Went for about 2.5 miles today. Damn, it's quite humid today.

[talkabout270]

wow youv got some strong legs! keep up those solid workouts with that high weight and volume. great idea though with the running

[ossizen]

wow youv got some strong legs! keep up those solid workouts with that high weight and volume. great idea though with the running

thanks. I'm surprised with the strength myself.

[ossizen]

Took some measurements. I'm laughing at the wide discrepancies between the 3 methods below.

weight - 181.2lbs
age - 32


Jackson/Pollock 4-site caliper method

abs - 14mm
thighs - 14mm
tris - 10mm
supraillic - 12mm

Body Fat - 12.70%
Lbs of Body Fat - 23.01
Lean Body Weight - 158.19

--
Jackson/Pollock 3-site caliper method

chest - 10mm
abs - 14mm
thighs - 14mm


Body Fat - 11.74%
Lbs of Body Fat - 21.27
Lean Body Weight - 159.93
--
Tape measurement method
height - 73inches
neck - 14.5 inches
waist - 34 inches

Body Fat - 17.21%
Lbs of Body Fat - 31.18
Lean Body Weight - 150.02

[talkabout270]

haha id go with the first one. the more measurements taken the more accurate it will be. some people have more fat than others in certain areas so more measuresments get a more accurate reading on each individual body

[ossizen]

haha id go with the first one. the more measurements taken the more accurate it will be. some people have more fat than others in certain areas so more measuresments get a more accurate reading on each individual body

Yep, I carry my fat on my torso (front and back).
---
Date: 26-March-2007
Time: 18:30 - 19:35
Gym Bodyweight: ~188lbs (Keep it coming! )

BB Back squats
135 x 17
135 x 5
135 x 5
135 x 5
I could have gotten all 20 reps. I still had enough energy for few more sets. I can definitely bump up the weight on my squats.

A - Angled Leg Press
350 x 10
350 x 10
350 x 10

B - ALTERNATE w/ - Hamstring Leg Press
350 x 10
350 x 10
350 x 10

Seated Calf Presses
350 x 20
440 x 20
440 x 20
530 x 10

Seated Leg Curls
120 x 10
160 x 10
160 x 10

Seated Leg Extensions
165 x 10
195 x 10
195 x 10

Felt great. Those squats felt damn light! Finally got my form down pat.

[talkabout270]

sweet workout. how often are you doing legs now?

[ossizen]

sweet workout. how often are you doing legs now?

thanks. It'll now be once a week. More recovery means lifting heavier weight.

[young and strong]

Good stuff, lower reps next time on the squat

[ossizen]

Good stuff, lower reps next time on the squat

Thanks

Not exactly a deload, but my squats felt great last night.

Deload in terms of weight on those, and deload in terms of sets/volume on the rest of my exercises.

[talkabout270]

thanks. It'll now be once a week. More recovery means lifting heavier weight.

great idea! goodluck with it

[ossizen]

thanks.

[AHTTG]

***QUICK NOTE: as you can see ossi's not gonna be able to post up his workouts for a little while, so I'll do it for him***

Date: 28-March-2007
Time: 18:15 - 19:30
Gym Bodyweight: ~186lbs

DB Flat Bench Press
50 x 5
55 x 5
60 x 5
65 x 1
65 x 0
60 x 5
60 x 5
That felt good. Finally got that 65 up (albeit for just one rep)

DB Incline Press
40 x 5
40 x 5
40 x 5
45 x 5
45 x 5

DB Shoulder Press
30 x 5
30 x 5
40 x 5
45 x 5
Delts got hit nice and hard.

Standing Tricep Pushdowns
120 x 10
120 x 10
130 x 10
130 x 10
140 x 10
Eek! Triceps were gone after these.

[de_barathrum]

RIP for a month ossy...

and thanks tim.