waitlifter82's Log

[waitlifter82]

Originally posted by Younglifter14
hope your shoulder gets better or your arms and everything else wont be growing for too much longer . Seems like your following it correctly. Maybe the drop sets tired out your shoulder and made it worse?

Young

Thanks for your words of encouragement. I'm still getting used to this routine, and trying new things to suit my goals. For my second upper body workout, I plan on using more dropsets, supersets, and/or compound sets. My first upper body workout, I plan on focusing on strength and power (ie. heavy). I do think my shoulder will be near 100% on Monday, but time will tell.

School is ending in a few days, but finals are on the horizon. Even though my diet and training are the same, I expect my gains to be hard to come buy due to the stress

[Heisman]

Originally posted by waitlifter82
Thanks for your words of encouragement. I'm still getting used to this routine, and trying new things to suit my goals. For my second upper body workout, I plan on using more dropsets, supersets, and/or compound sets. My first upper body workout, I plan on focusing on strength and power (ie. heavy). I do think my shoulder will be near 100% on Monday, but time will tell.

School is ending in a few days, but finals are on the horizon. Even though my diet and training are the same, I expect my gains to be hard to come buy due to the stress

True, but after the finals are over you can hit the weights with far greater intensity than ever before.

[waitlifter82]

Week 2: Session D Lower Body

BB Squats: 195x10, 195x10, 195x9

Deadlifs then Trap Shrugs: 135x5, 135x16, 135x13

(going for speed)

Front Squats BB 115x8, 145x5, 155x4

Lg Extentions/Lg Curl Sprset ((95x6 Each, 185x5), 100x10) , ((95x6 Each, 185x5), 105x6), ((95x6 Each, 185x5), 105x6)

(very intense)

Donkey Calf Raises Machine: 360x12, 380x9, 380x9

(I don't know what I'm going to do in a couple weeks. The machine only goes up to 400)

Girly Leg machines (sprsets - glute/groin) (80x10, 110x10), (80x10, 110x10), (80x10, 110x10) - no rest btween sets

Sprints (15sec spring, 30 sec walk)x6

Workout Time: 55 minutes

Notes:
****ing killed on squats today!!! Increased 10 lbs. on all 3 sets compared to last week. This is great for me, b/c I have a very tough time strengthening my squats.

I didn't go heavy on deadlifts b/c my back is a little spastic lately. I had to pack and unpack a lot of my stuff to my parents house b/c college is ending.

Tommorrow
Cardio/Abs/Obliques (in some way... gym is closed tommorrow during the time I'm off work)

[Davesta]

Hey, you workouts are looking good! The weight's going up nicely on the front squats, keep it up! I hope your shoulder sorts itself out soon, injuries are a bitch.

How are the gains coming so far? Have you put on any weight, or have you not weighed yourself?

[waitlifter82]

Not overly concerned about weight right now. But I weighed myself at 154 lbs. this morning.

[Jimineye]

Good job! Good luck on beating Heisman to 400.

[Heisman]

Originally posted by Jimineye
Good job! Good luck on beating Heisman to 400.

Ha ha, ain't going to happen after my workout today.

Nice job on the squats bro. I don't think I could do nearly that much.

Your back better feel better. I need some kind of competition.

[Not So Big]

good job on the increase in squats!
*just wondering, why are u going for speed in deadlifts then into shrugs? it gave me a little chuckle imagining someone going like 50mph working out lol. not saying its bad just made me laugh a little lol

for donkey calf raise machine you could try dropsets when u hit 400(most machine has)

[waitlifter82]

I do speed on deads/shrugs to get the first half of the motion of a power clean. Someone gave me advice to work on this and also on hanging cleans. After I get these two motions together, I will try to get the whole exercise down.

I really need to go heavy again on deads. I've focused so much on squats that I'm sure my max on deads have gone down But alas, it's not part of the current program.

[Heisman]

Originally posted by waitlifter82
I do speed on deads/shrugs to get the first half of the motion of a power clean. Someone gave me advice to work on this and also on hanging cleans. After I get these two motions together, I will try to get the whole exercise down.

I really need to go heavy again on deads. I've focused so much on squats that I'm sure my max on deads have gone down But alas, it's not part of the current program.

Are you talking about trying to learn how to do powercleans or full cleans?

If you can't go heavy for some reason, you can do speed reps with around 55% of your max on the deadlifts. At least your squat is going up well, even if your deadlift is dropping. Oh, and one more thing...






I'm gonna get to 400 before you.

[waitlifter82]

Originally posted by Heisman

I'm gonna get to 400 before you.

[waitlifter82]

Week 2: Session II Cardio/Abs/Obliques

Bike 30 minute

Weighted Decline Crunches: 35x14, 35x10, 35x9

(other various unrecorded ab work)

Elliptical 10 minutes

Notes:
I went to the local YMCA b/c the college gym doesn't open till 12pm. Even though I was not familiar with the equipment and machines, I still tried to make it intense as possible.

Tommorrow
Rest

[Jimineye]

Eww cardio day. I hate cardio

[Heisman]

Originally posted by Jimineye
Eww cardio day. I hate cardio

That's because you are lazy.

Nice session bro.

[waitlifter82]

Originally posted by Jimineye
Eww cardio day. I hate cardio

Just try and make it interesting. Sprints, Agilities, whatever that "floats your boat". I can see cardio being boring if I was just on a bike for 45 minutes at a constant and unchallenging rate.

Usually, to motivate myself, I usually think of all the food I eat.... then I feel like a fat ass, which makes me want to go to the gym

[TheSupaKorean]

Originally posted by waitlifter82
[BI feel like a fat ass, which makes me want to go to the gym [/B]

that's one way to get motivated to do cardio, lol

What if your already a fatty like me? guess ya just look in the mirror right?

[waitlifter82]

Week 3: Session A Upper Body: Heavy

Incline BB Bench: 175x4, 165x4, 165x4, 165x4

CloseGrip Bench Press: 150x4, 150x4, 145x4

Chest Dips: 1x12, 1x12 (bw)

Tricep Dips: 1x12 (bw)

DB Shoulder Press: 50x4, 55x4, 50x4 (w/ help on first rep)

EZ-bar ext. on incline: 60x6, 60x6 (+bar)

Shoulder Press Machine 120x4, 130x4, 140x4

BB rows: 125x5, 140x4, 135x4.5

Pulldowns: 125x5, 132x4, 120x5

Barbell Curls: 85x4, 85x4, 85x2

Ez-bar Preachers: 60x4, 60x4 (+bar)

Forearms: 25x15, 25x11

Workout Time: 80 minutes

Notes: As you can see, I took my sweet ass time today. Since I was lifting so heavy, I wanted to give my body enough rest between sets.

Tommorrow: Session C Lower Body: Heavy

[Heisman]

Nice workout bro. You are stronger than me in all of those bodyparts.

[Jimineye]

Good job man, we are simliar on a lot of those lifts. Keep it up, and beat Heisman.

[waitlifter82]

That's for the compliments..... giving me more motivation is pretty dangerous

[waitlifter82]

Week 3: Session C Lower Body

BB Squats: 225x5, 235x4, 250x3 (however, 3rd rep was about 1-2 inches above parallel ), 225x4

Good Mornings: 95x5, 105x5, 115x5

Front Squats on Smith 125x8, 135x8

SLDL: 225x5, 235x5, 235x5

Donkey Calf Raises Machine: 380x10, 400x6, 380x8

Also did some static leg extensions again for the hell of it and 15 minutes on the elliptical.


Workout Time: 55 minutes


Tommorrow
Cardio/Abs/Obliques

[waitlifter82]

Week 3: Session I Cardio/Abs/Obliques

Bike 10 minute warmup

Treadmill

0.25 miles @ 8.5
1 min. walk
0.25 miles @ 10.0
1 min. walk
0.25 miles @10.0
1 min. walk
0.25 miles @10.0
1 min. walk
0.25 miles @10.0
2 min. walk
1 min @ 11.5
2 min. walk
45 sec @12.5
2 min. walk


Weighted Leg Lifts: 30x9, 30x7, 30x6

Weighted Decline Crunches: 35x16, 35x10, 35x10

Cable Turns: 12x8, 11x8, 11x8 (each side, no rest)

Weigted Side Lifts: 35x10, 35x7, 35x4 (each side, no rest)


Stair Climber 12 minute cool down

Notes:
Not much to report. Sprints are still a bitch, but I'm getting better at them. I've increased the reps on a few ab exercises, but nothing dramatic. Next session, I plan on using 45's on the weighted crunches.
Weight: 154 (but I'm a little carb deleted, so it's probobly higher than this on a normal day)


Tommorrow (after last exam!!!)
Workout B: Upper Body

[Not So Big]

good lowerbody workout waitlifter, those are some good numbers up there to be squatting. i guess good cardio workout to but i dont kno much about cardio to say if its good or not lol.

How do u like good mornings? i never tried them, they seem to dangerous.. i always think i would fall forward and get hurt

[waitlifter82]

Originally posted by Not So Big


How do u like good mornings? i never tried them, they seem to dangerous.. i always think i would fall forward and get hurt

I have only tried them for about 3 weeks now with this new program. At first, I thought the same thing: dangerous, might strain my lower back, etc. However, I haven't gotten injured during them (yet). Surprisingly, I feel it more in my hamstrings the next day, rather than my back.

[Heisman]

Good workout bro. You are just a tad bit ahead of me on the squats. Do you... nevermind.

If I ever do good mornings, it will be explosive olympic style good mornings.

[waitlifter82]

You you what??? Want to race to 300 on squats?? lol...j/k... Really, I don't want to lose on two exercises

[waitlifter82]

Week 3: Session B: Upper Body



5 hours sleep+****ty diet+dropsets=BRUTAL WORKOUT




BB Bench dropsets : (185x3, 165x4, 145x5), (185x3, 165x4, 145x5), (185x3, 165x4, 145x5)

Pec fly machine dropsets: (180x6, 120x6, 100x4), (180x4, 120x4, 100x4)

Pullups - very wide grip: 8xbw, 5xbw, 5xbw

Free Motion Lat Machine dropsets: (12x9, 9x5, 6x6), (12x5, 9x5, 6x6)

DB shoulder Presses dropsets: (50x6, 30x5), (50x5, 30x5), (50x4, 30x4)

CG Bench: 135x8, 135x5, (135x4, 115x4)

Barbell Curls: 65x10, 65x6, 65x6

Forearms: 27.5x15, 27.5x10

Tommorrow
Workout D: Lower Body

[Heisman]

Originally posted by waitlifter82
You you what??? Want to race to 300 on squats?? lol...j/k... Really, I don't want to lose on two exercises

You'd probably win LOL. My squat is not anywhere near as progressive as my deadlift.

Don't do pull ups with a very wide grip. You will hurt your shoulders over time by doing that.

Otherwise, good workout for all the negative things.

[Not So Big]

good upper body workout, 185X3 on bench press not bad, but u kno.. but u kno, of course it isnt good as my 190X4! j/k good dropsets and other sets.

[zackmurphy]

How are you liking the HIIT cardio?