Well fellow pumpers, I won't be able get on worldfitness much cause im gonna be in italia for 1-2 months... But hell, if I can, I'll try to hit up some internet cafes and hear the legends discussing their iron adventures.
SO... I thought it would be nice to post my strength gains. I've gone up a ****load in the past since May because I started strength training. now I cant stand 8 reps. im all about the 4-6, (for warm ups 7 reps). along with a super clean diet, I have...
lost a lot of body fat,
increased muscle size,
and my body just feels stronger in general (thats thanks to cardio specifically).
I list the highest weight I can pump first. the sets I talk about after are the ones I did BEFORE so I could then push the even heavier weight. for example, i cannot do a shoulder press on 70 lbs cold, then go to lower weights.
bench press - 1 set on 205, 6 reps. 1 set on 225, 4 good reps, 1 horrible one. 2 sets on 175, then 185, 7 reps
As of May 1st, I was hittin 185 for 8 rep sets and those were very difficult.
tricep press - 2 sets on 185 lbs - 6 reps then 4 reps with 2 sets: 155-75 reps: 6-7.
As of May 1st, I was hittin 115-135 for 8 rep sets.
arnold press - 2 sets on 65, 6 reps each set with 2 sets on 55, 7 reps.
As of May 1st, it was about 4 sets on 50, 8 reps
preacher curl - 85 lbs for 5 reps (the eZ bar with 3 10s on each side) with 1 set on 65, and 1 set on 75, 7 reps
As of May 1st, it was about 3 sets on 55, 9 reps
squats - 2 sets on 255, 6 reps each, with 3 warm up sets from 135-195 to get the blood flowing, 8, 7 then 6 reps
As of May 1st, too horrible to talk about hahaha.
upright row - 2 sets on 95, 8 reps (i need a heavier bar so i can see if i can hit 105-115) with 2 sets of 75 to 85, 8 reps
As of May 1st, about the same except my form on the 95s is WAY better.
overhead tricep dumbbell extension - 1 set on 40, 5 reps, with 2-3 sets of about 30-35 6-7 reps
As of May 1st, 2 sets of 25 8 reps, 2 sets of 30 8 reps
standing curls with dumbbells in each hand, moving hands up at the same time, 2 sets on 35 lbs for 7 reps
As of May 1st, never did it before.
bent over rows - 1 set on 85, 8 reps with 3 sets on about 65-75 8 reps.
As of May 1st, 4 sets, 45, 55, 65, 65 on 8 reps.
bent over rows with cable close grip - 2 sets on 150 for 8 reps
As of May 1st, never did it before
everyone, feel free to post what uve been hittin on the weights of course. im really curious to see what everyone else is hittin on the weights.
SO... I thought it would be nice to post my strength gains. I've gone up a ****load in the past since May because I started strength training. now I cant stand 8 reps. im all about the 4-6, (for warm ups 7 reps). along with a super clean diet, I have...
lost a lot of body fat,
increased muscle size,
and my body just feels stronger in general (thats thanks to cardio specifically).
I list the highest weight I can pump first. the sets I talk about after are the ones I did BEFORE so I could then push the even heavier weight. for example, i cannot do a shoulder press on 70 lbs cold, then go to lower weights.
bench press - 1 set on 205, 6 reps. 1 set on 225, 4 good reps, 1 horrible one. 2 sets on 175, then 185, 7 reps
As of May 1st, I was hittin 185 for 8 rep sets and those were very difficult.
tricep press - 2 sets on 185 lbs - 6 reps then 4 reps with 2 sets: 155-75 reps: 6-7.
As of May 1st, I was hittin 115-135 for 8 rep sets.
arnold press - 2 sets on 65, 6 reps each set with 2 sets on 55, 7 reps.
As of May 1st, it was about 4 sets on 50, 8 reps
preacher curl - 85 lbs for 5 reps (the eZ bar with 3 10s on each side) with 1 set on 65, and 1 set on 75, 7 reps
As of May 1st, it was about 3 sets on 55, 9 reps
squats - 2 sets on 255, 6 reps each, with 3 warm up sets from 135-195 to get the blood flowing, 8, 7 then 6 reps
As of May 1st, too horrible to talk about hahaha.
upright row - 2 sets on 95, 8 reps (i need a heavier bar so i can see if i can hit 105-115) with 2 sets of 75 to 85, 8 reps
As of May 1st, about the same except my form on the 95s is WAY better.
overhead tricep dumbbell extension - 1 set on 40, 5 reps, with 2-3 sets of about 30-35 6-7 reps
As of May 1st, 2 sets of 25 8 reps, 2 sets of 30 8 reps
standing curls with dumbbells in each hand, moving hands up at the same time, 2 sets on 35 lbs for 7 reps
As of May 1st, never did it before.
bent over rows - 1 set on 85, 8 reps with 3 sets on about 65-75 8 reps.
As of May 1st, 4 sets, 45, 55, 65, 65 on 8 reps.
bent over rows with cable close grip - 2 sets on 150 for 8 reps
As of May 1st, never did it before
everyone, feel free to post what uve been hittin on the weights of course. im really curious to see what everyone else is hittin on the weights.
