Subscribed.
Considered doing rack pulls instead of deadlifts? If growth is what you're after and not necessarily DL numbers, I think that's the way to go.
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10-30-2006, 08:56 AM #31
- Join Date: Feb 2005
- Location: Wisconsin, United States
- Age: 37
- Posts: 7,479
- Rep Power: 3966
"If ye love wealth better than liberty, the tranquility of servitude better than the animating contest of freedom, go home from us in peace. We ask not your counsels or arms. Crouch down and lick the hands which feed you. May your chains set lightly upon you, and may posterity forget that ye were our countrymen." - Samuel Adams
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10-30-2006, 06:23 PM #32
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Wow, my triceps and shoulders are sore tonight, folks.
Push Workout
Time: 18:04 - 19:05
BW: 171lbs
Flat Bench Press
85 x 10
85 x 10
85 x 10
95 x 10
95 x 4
I tried a shoulder-width grip (narrower than I usually have it). I ended up with my elbows tucked in. I also placed my feet wide (almost at 90-degrees). It seems to work for me.
Incline Press
75 x 5
75 x 5
75 x 8
75 x 6
75 x 8
DB Shoulder Press
20 x 10
20 x 5
20 x 8
20 x 8
20 x 4
Lying Tricep Extensions - with preset EZ curling bars
40 x 10
40 x 10
40 x 10
40 x 5
40 x 6
These slammed my tris hard...
DB Lateral raises
15 x 10
15 x 10
15 x 10
15 x 5
15 x 5
15 x 5
15 x 5
Yow... these left my side delts sore...Last edited by ossizen; 10-31-2006 at 04:48 AM.
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10-30-2006, 08:28 PM #33
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10-31-2006, 03:10 AM #34
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10-31-2006, 04:41 AM #35
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Originally Posted by scott_donald
I'll be doing the high volume every other rotation. This way, I'll not burn out on the heavy weights.
LOL, I didnt know I was doing CGBPs last night. No wonder my tris got fried last night
Originally Posted by StartStrengthLast edited by ossizen; 10-31-2006 at 05:13 AM.
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10-31-2006, 06:44 PM #36
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Wow, my legs and lower back feel great tonight, folks.
Time: 17:50 - 19:20
BW: ~172.5 lbs
Straight-Leg Deadlifts
115 x 10
135 x 10
135 x 10
135 x 10
165 x 10
My first 2 sets felt like a RDL. I had more bend in my legs than I ought.
BB Back Squats
95 x 10
95 x 10
95 x 10
95 x 8
95 x 5
BB Good Mornings
45 x 10
65 x 10
95 x 10
95 x 10
115 x 6
These felt good. My hamstrings were slammed hard and so was my lower back.
BB Standing Calf Raises
135 x 10
185 x 10
205 x 10
225 x 10
225 x 11
Damn! That was heavy, but it felt nice. My calves tightened up with my last set.
Hanging Leg Raises
BW x 10
BW+10 x 10
BW+25 x 10
BW+70 x 10
BW+70 X 10
Yeah, I used the gym's dip belt. It made this more challenging. Now I know how it feels to be carrying around ~242.5lbs. Heh, I waddled back to the plate racks. I walked with a wide stance for a few minutes after I took off the belt.Last edited by ossizen; 10-31-2006 at 07:26 PM.
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10-31-2006, 06:49 PM #37
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10-31-2006, 06:50 PM #38
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10-31-2006, 06:57 PM #39
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10-31-2006, 07:06 PM #40
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10-31-2006, 07:09 PM #41
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Originally Posted by PanzeR-
Yeah, I fell in love with those bb calf raises. Wow, they were intense. I could bump up the weight on those.
LOL... just for giggles, I tried calculating my 1rm on those... damn... the bb.com calculator only lets me put in 10 reps.
I hit close to failure on my 11th rep on that last set. Well, for 10 reps, it's at least 300lbs. not that I'm worried about failing on those.
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10-31-2006, 07:32 PM #42
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10-31-2006, 09:28 PM #43
any reason you're doing deadlifting on leg day?
I'm curious how it works for you. I was trained under the school of thought that I would benefit more if I did deadlifting on pull day since i'm essentially PULLING..and working my back.
I just don't think I could do 8 sets of good squatting and then deadlift more than I weigh. I'm not knocking it, I know many that do deads with legs.. i'm just wondering how it works in this particular arrangement...Height - almost 5'10"
Current weight - 152 - WTF?
Workout Journal... http://forum.bodybuilding.com/showthread.php?t=677394
[url]http://www.myspace.com/msnubility[/url]
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10-31-2006, 09:30 PM #44
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10-31-2006, 09:35 PM #45Originally Posted by ossizen
okay see I didn't knw if maybe what I did benefited me more as a chick.. or what.
I also didn't bother to read anything more in this journal but the original post with the work out because you said you just started something similar to what I want to do :P
Cool. Good luck!Height - almost 5'10"
Current weight - 152 - WTF?
Workout Journal... http://forum.bodybuilding.com/showthread.php?t=677394
[url]http://www.myspace.com/msnubility[/url]
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10-31-2006, 10:09 PM #46
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11-01-2006, 08:51 PM #47
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11-01-2006, 09:24 PM #48Originally Posted by ossizen
one of the few uses of the smith machine is actually for calf raises imo. if yall have a smith machine try using that for calf raises. using a platform should be easier and you could get a great stretch that way.Best Raw USAPL Competition Lifts
S - 415
B - 315
D - 540
Total - 1245
Training Log
http://forum.bodybuilding.com/showthread.php?t=153130001&p=1052251991#post1052251991
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11-01-2006, 10:01 PM #49
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11-02-2006, 11:43 AM #50
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11-02-2006, 11:46 AM #51
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11-02-2006, 07:28 PM #52
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11-02-2006, 08:03 PM #53
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11-02-2006, 08:30 PM #54
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11-03-2006, 06:16 PM #55
- Join Date: Mar 2006
- Location: Shawnee Mission, Kansas, United States
- Posts: 18,208
- Rep Power: 76955
Kick-ass workout!
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Time: 17:45 - 19:00
BW: ~173.5lbs
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Pullups
BW x 10 (Hammer-grip)
BW + 20 x 5 (Hammer grip)
BW + 20 x 2 (Hammer grip)
BW + 20 x 2 (Hammer grip)
BW + 20 x 1 (wide grip)
Conventional Deadlifts
135 x 5
185 x 5
185 x 5
205 x 5
225 x 5 http://www.youtube.com/watch?v=cOwIhDNReVo
225 x 1 More in the tank!
T-Bar Rows w/o Chest Support
45 x 5
70 x 5
90 x 5
90 x 5
100 x 5
Seated Preacher Curls w/ EZ Curling Bar
50 x 5
60 x 5
60 x 5
70 x 5
80 x 1
That 80lb bar was very tough for me.
Decline Situps
BW x 5
BW + 25 x 5 (plate)
BW + 45 x 5 (DB)
BW + 45 x 5 (DB)
BW + 45 x 5 (DB)
The DB made it more difficult than the plate. I'm suspecting because the weight is more centralized instead of spread over my chest.
I just noticed I forgot to do my DB Rows tonight, but that's not going to kill me.Last edited by ossizen; 11-03-2006 at 07:40 PM.
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11-03-2006, 08:30 PM #56
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11-03-2006, 08:33 PM #57
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11-04-2006, 12:33 AM #58
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11-04-2006, 02:17 AM #59
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11-04-2006, 07:01 AM #60
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