New Log- Plan to reach goals

i thought everyone went atg

well im going to be watching this log :D looks fun!
why so much iso? do you really need ham curls and bicep curls in 1 workout? sounds like overki!!
 
Proteinboy said:
i thought everyone went atg

well im going to be watching this log :D looks fun!
why so much iso? do you really need ham curls and bicep curls in 1 workout? sounds like overki!!
Click to expand...

Usually I never do isos but today I was in the mood. Not everyone goes ATG. I did paralel for a while because my back started to round when I wen't down but over the monthes I strengthed up that area so now I can go atg without hurting myself. My posteior chain is got some cathing up to do now which is why I added Ham Curls.

If you look at my bench workout you can see that my max went up :) I felt like I can do 180 today. I have also added tons of weight. I weigh 180 pounds now. Fitday has helped so much.
 
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isometric back row? whats that? You just hold the weight still in a bent over row? if so, what part of the ROM and for how long?
 
Karky said:
isometric back row? whats that? You just hold the weight still in a bent over row? if so, what part of the ROM and for how long?
Click to expand...

Its on a chest/back machine. Its a neat exercise. You sit down and put some belt on your legs. Then you grab the 2 bars above your head and pull down. (kinda like a reverse upright row). Once you get the 2 bars down do you chest you pause for a few seconds and then you slowly put the bars back up and then repeat. Normally I would just do a freeweight row but I can actually feel it on that machine. I will try to get a picture of what it looks like. The ROM is long.

Proteinboy said:
SWOLL GUY DONT HURT ME! :D
heh im like 156 now X.x
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I was 181.6 this morning. My weight just started spurting for some reason but I don't feel fatter at all.
 
hey jman i got a question about my workout for you.
Sorry if I posted in your thread but I see we are similiar age and same goals.

So i have 3 workouts that I switch around so i.e:

Mon is 4x8
Wed is 5x5
Fri is 3x10

There are 3 week cycles where I do somethign like this:
ABC
BCA
CAB

So this way EACH workout has different variations to a coumpound and in the 3 week cycle they all get worked with different reps and sets for variation.
So what I do is every time I look back to las cycle numbers and always increase the weight by at least 5 or 10 lbs because I know my numbers increased.
Is this a good way to do it or I was thinking and I saw that Should I do like workout A in 1 week doing all the same reps and set then do Workout B in the 2nd week and so on then reset? Would that work better?

Let me know
Thanks
 
soccergod said:
hey jman i got a question about my workout for you.
Sorry if I posted in your thread but I see we are similiar age and same goals.

So i have 3 workouts that I switch around so i.e:

Mon is 4x8
Wed is 5x5
Fri is 3x10

There are 3 week cycles where I do somethign like this:
ABC
BCA
CAB

So this way EACH workout has different variations to a coumpound and in the 3 week cycle they all get worked with different reps and sets for variation.
So what I do is every time I look back to las cycle numbers and always increase the weight by at least 5 or 10 lbs because I know my numbers increased.
Is this a good way to do it or I was thinking and I saw that Should I do like workout A in 1 week doing all the same reps and set then do Workout B in the 2nd week and so on then reset? Would that work better?

Let me know
Thanks
Click to expand...

To be honest, I don't have much advice I could give you other then the fact that if it is working then keep doing it. Just keep packing on 5 pounds every time you have sucessful sets/reps. Imo people can progress alot faster then they think.

If this doesn't help you can post a thread about it and you will get alot more advice.
 
I will be bulking until the season starts which is about 3 weeks. First practice is this monday. During the season I will probably maintain or lose some weight (which will probably be water running around in 100 degrees with pads...)
 
Practice starts tommorow from 6-8. Here we go another football season. To recap my offseason I have gotten alot bigger and stronger. My speed however still lacks alot and I hope that can all be changed for next year. I can work on the speed during the season and hopefully get a good start for the next offseason.
 
Yeah, today was a great way to start the football season. I reached a new max bench too.

Bench Press
95x8
135x2
185x1
190x0
135x12
135x4
135x2

Vertical Pull
120x6
120x6
120x6
120x6

Tricep pushdowns
110x10
110x10

Bicep Curls
65x5

I didn't do legs because I didnt' wanna wear myself out for football camp today. Football camp today consisted of lots of shuffles, technique drills, and then some sled pushing. tons of pushups at the end.
 
Sunday, August 12 2007

Finnally get to weight lift today. I did the repetition max upperbody lift with the bench press from the wsfsb template.

The (+#) is my improvement from the last workout

Sumo Deadlift
200x6
200x6
200x6
200x6

*stupid employee told me not to slam weights so I had to put it down slowly which isn't a problem. Its just that I'd prefer not. This gym is not so hardcore...

Bench Press
135x13 (+1)
135x6 (+1)
135x3 (+1)

Upright Rows
70x12

Single Arm dumbell rows
35x12 each arm

Core workout
Just Leg Raises to failure

Post-workout 2 scoops of whey protein. Got home and ate a yogurt.
 
Haven't lifted weights in 3 weeks since football. I slowly got back into it today. I think it will be fun to try a split-routine. I don't have time for a FBW or anything like that so a light split during the season sounds fun.

My wrist is still injured so the bench wasn't as intense as I wanted it to be.

My split will be like
Chest/ Triceps
Back/ Biceps
Legs (practice works legs enough so I think I'll do some plyos)
Shoulders Abs and Calves


Todays workout
Bench Press
115x10
115x8

Skull Crushers
35x10

then I switched the bar to a close-grip bench press and exploded
35x15

And I sacked the QB twice today :)
 
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