Welcome.
I've been lifting for 4 years and 4 months, about 3 1/2 years in a gym seriously. I've suffered with elbow and shoulder problems, I beat the shoulder issues by excluding weighted dips and doing RC work. I could write pages on what I do to keep my elbows happy.
My philosophy is big 3, big 3 and more big 3.
Here's my recent DL PB:
This is how I squat:
Never took vids of BP, but I use dumbells 99% of the time.
One of the things I do to save my elbows on BP is a light/high rep week, followed by a heavy lower rep week, I also wear elbow sleeves.
Last week I did:
Flat:
75's x 8
85's x 8
100's x 6, and a spotter helped me get 7 (a PB)
Incline:
75 x 8
75 x 6
70 x 7
Decline Barbell:
175 x 8
175 x 7
175 x 8
(see Meatpants I told you our lifts were similar )
Weighted dips on a lark
25 DB held by my feet x7, x6, x8, then bodyweight to failure for 3 sets.
Today
Light/hi rep chest week:
(I do this in a gym with DB's that only go up to 70's to keep my ego in check)
Incline press:
70's x 9
70's x 9
70's x 9
Decline:
70's x 10, x 10, x 9
Flat
70 x 8, x 8 (really feeling it at this point)
Drop sets
60's x 15, 50's x 7, 40's x 7 (at this point I thought blood was gonna start squirting out of my nipples)
DB pullovers 70's x 12 x 3 sets.
Flyes, Incline 35 x 12, flat 40 x 10, decline 35 x 12.
Stretch time.
Comments, criticisms and death threats welcome. Also welcome on journal writing etiquette or convention.
Bando
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11-23-2010, 05:51 PM #1
Bando: Daily Diary of a Swollen Oldie
Don't put that on me Ricky Bobby, don't you ever put that on me.
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11-23-2010, 05:52 PM #2
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11-23-2010, 05:58 PM #3
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11-23-2010, 06:00 PM #4
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11-23-2010, 06:01 PM #5
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11-23-2010, 06:01 PM #6
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11-23-2010, 06:12 PM #7
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11-23-2010, 06:21 PM #8
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11-23-2010, 06:33 PM #9
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11-23-2010, 06:52 PM #10
.
<-- this back is a guy who can bang out 50 pullups, not a guy who can DL 370
Ideally 6 weeks of:
Day 1: Chest and Tri's
Day 2: Back and Bi's
Day 3: Legs and abs
Day 4: off
Day 5: repeat cycle
Followed by 6 weeks of:
Day 1: Chest
Day 2: Back
Day 3: Legs
Day 4: off
Day 5: Abs and arms
Day 6: off
Day 7: repeat at day 1.
Right now I'm in the OV35 DL Comp:
http://forum.bodybuilding.com/showth...hp?t=124707991
so I'm hitting back twice a week, a width day and thickness day.Last edited by Bando; 11-23-2010 at 06:58 PM.
Don't put that on me Ricky Bobby, don't you ever put that on me.
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11-23-2010, 06:53 PM #11
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11-23-2010, 08:12 PM #12
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11-23-2010, 08:37 PM #13
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11-24-2010, 07:23 AM #14
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11-24-2010, 07:31 AM #15
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11-24-2010, 07:33 AM #16
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11-24-2010, 09:43 AM #17
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11-24-2010, 01:22 PM #18
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11-24-2010, 01:48 PM #19
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11-24-2010, 01:56 PM #20
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11-24-2010, 02:16 PM #21
i won't be 43 for hours
nah nah
you're older than me
since i lost so much meat off of my back recently i have to ask why anyone would want a thicker back
especially since i don't have enough plate on hand to restore mine
and i don't have enough space to set up my incline plate-loaded sled and do my middleback exercises with my pistol-grip handleset
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11-24-2010, 02:56 PM #22
- Join Date: Jan 2009
- Location: Ohio, United States
- Age: 49
- Posts: 9,808
- Rep Power: 29911
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11-24-2010, 03:06 PM #23
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11-24-2010, 03:32 PM #24
Late day workout doomed to mediocrity. Wanted to take a new squat vid and had it on still pics rather than video, so the flash goes off - not cool in a gym. Then I didn't get the vid because memory was full
Squats:
115 x 8
155 x 6
225 x 6 <- phailed video set
185 x 5
135 x 12
Leg curls:
100 x 10
120 x 10
130 x 12
supersetted with:
leg extensions:
100 x 10
120 x 10
140 x 12
Calves
Abs
Cardio
If it weren't for my journal I probably would have taken today off, in retrospect maybe I should have.Don't put that on me Ricky Bobby, don't you ever put that on me.
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11-24-2010, 04:47 PM #25
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11-24-2010, 05:03 PM #26
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11-24-2010, 06:43 PM #27
cementing gains is not mediocrity
you can only lay so many bricks before you have to let the wall set
or the weight of the upper courses will squeeze the mortar out of the lower joints
take some time to clean up your joints and get things neat and set up for another blur of activity when conditions are right
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11-26-2010, 02:16 PM #28
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11-26-2010, 03:19 PM #29
Arm Day
This is the week I give arms their own day, next week they'll be paired with back and chest day.
Bodyhard Curls:
wu: 20's x 7
35's x 8
35's x 8
35's x7
standing ez bar curls:
80 x 13
100 x 8
100 x 7
100 x 6
Superset:
Skull crushers:
100 x 10
100 x 12
100 x 12
100 x 10
with standing preacher 1 arm hammer curls:
30 x 8
35 x 7
with standing hammer curls:
30's x 12 x 2
1 set concentration curls 30 x 12
/ biceps
decline reverse DB Hammer curls (skullcrusher w/ DB's)
40's x 10 x 3
CGBP's
115 x 12
135 x 12
155 x 8
forced reps to fail
Close Grips pushups w/feet on the bench
2 sets to fail ~ 20 reps.
Plenty of gas in the tank after nap(s) today
Good day was good.Don't put that on me Ricky Bobby, don't you ever put that on me.
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11-26-2010, 03:52 PM #30
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