Torres Journal
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Torres Journal - 10/7/2004 8:20:17 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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I thought I could track my progress with everyone else. This week wasn't so good. I just feel out of it right now but come the 11th it is on. Enough said here is what I have done so far.
05 Oct 2004 - Chest
Flat BB
135x a lot
225x10
275x12
315x9
Incline BB
225x13
275x7
275x7
Flat DB
100x14
105x12
110x10
Incline DB
90x12
90x13
100x10
06 Oct 2004 - was legs but didn't feel like it. I ran instead. 1.5 miles at good pace.
07 Oct 2004 - Shoulders(delts)
DB Shoulder Press
70x15
90x8
90x8
Lateral Raises (Machine)
130x15
140x9
140x6
Rear Lateral (cable)
25x15
35x15
45x9
DB Front Raises
25x15
30x15
40x8
I will try to finish up the week if my mind is into it.
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RE: Torres Journal - 10/9/2004 11:11:58 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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Quick Back Day
08 Oct 2004
Wide Grip Pulldowns
210x15
230x11
240x11
T-Bar Rows
145x20
200x10
225x9
Close Grip Pulldowns
110x20
170x15
210x10
One Arm Machine Row
70x12
90x15
110x7
Like I said, it was quick. I usually do deadlifts to end a great workout but I had plans later that day.
(in reply to torresj)
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RE: Torres Journal - 10/9/2004 11:36:50 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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I'm looking at your workouts and thinking 'what is the point?' Are you trying for strength? then up the weight and drop the reps to 4-6. Are you trying to build muscle? in which case, up the weight and aim for reps in the 5-8 range. Are you showing off? I don't get why you're doing 20 reps for anything other than maybe abs or calves.
What are you trying to accomplish?
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to torresj)
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RE: Torres Journal - 10/15/2004 9:06:08 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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The sets at the 15 to 20 rep range is due to the many years I have been lifting. I have joints that take a bit of time to catch up to the weights I do. The last set I go all out on weight but sometimes I have good days that I go beyond my 6 rep max range. The week before on the Flat BB I was only able to get 6 reps with help and of course it was not my best day. I also do my workouts instinctively. I use to do 3 sets at a weight that I only get 4 to 6 reps but did not feel any stimulation at that workout. I believe my body adapted to that sort of set and rep range. I am now making gains doing only one or two heavy sets. I am not showing off but if you would like I will leave off the first two sets and consider them as warm-ups. I log them to keep track of where I should start my lifts. This will help me gauge the progress of my joints. I do appreicaite the advice though.
(in reply to pwolf66)
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RE: Torres Journal - 10/15/2004 9:17:56 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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11 Oct 2004 - Chest
Incline BB
275x5
285x6
Decline DB
65'sx17
85'sx12
No workout partner and was only able to get the 85's up safely.
Flat Bench Machine
305x6
Incline Flyes
45'sx13
45'sx12
45'sx15
13 Oct 04 - Shoulders
Seated Overhead DB Press
100'sx8
Seated Side Laterals
30x12
30x12
Seated Rear Laterals
30x13
35x11
Arnolds
75x11
80x11
14 Oct 2004 - Back
T-Bar Rows
270x10
Wide Pulldowns
270x12
Close Grip Pulldowns
250x12
DL
405x6
(in reply to torresj)
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RE: Torres Journal - 10/15/2004 10:48:56 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: torresj
Decline DB
65'sx17
85'sx12
No workout partner and was only able to get the 85's up safely.
Ah now I understand, sorry if I sounded critical. As to the DBs, that's why I've gotten hooks that I just hang the DBs from a BB and lift them from there.
These are the ones that I bought, work pretty well too.
http://store.yahoo.com/homegym/powerhooks.html
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to torresj)
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RE: Torres Journal - 10/16/2004 12:45:39 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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Hey, it is not a big thing. At first, I was getting angry about your reply but I took a moment to catch my thoughts. If I am going to put my workouts for all to see I must be open to any and all criticism. I also thought to myself that you didn't know my history and how long I have been lifting. So I hope I didn't sound like I was lashing back at you but I truly appreciate your advice.
Once my joints are good to go, I will go back to the old powerlifting regiment of 3 to 4 sets of 4 to 6 reps. I would like to get my max bench to 400, my max squat to 600 and my max deadlift to 550. I will keep everyone posted.
(in reply to pwolf66)
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RE: Torres Journal - 10/16/2004 11:29:00 AM
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pwolf66
Posts: 1022
Joined: 12/5/2003
From: Montgomery Village, MD
Status: offline
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quote:
ORIGINAL: torresj
Once my joints are good to go, I will go back to the old powerlifting regiment of 3 to 4 sets of 4 to 6 reps. I would like to get my max bench to 400, my max squat to 600 and my max deadlift to 550. I will keep everyone posted.
Wow, if you're doing 315 for 9 reps, you should be at or very near a 400 1 rep bench. Yikes.
Paul
_____________________________
A friend helps you move, a true friend helps you move bodies.
(in reply to torresj)
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RE: Torres Journal - 10/17/2004 11:47:55 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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Thanks guys and yes, mda1125, that is dumbbell arnolds. Pwolf, I haven't truly been to a powerlifting meet lately so I don't know what my bench max is anymore. I was preparing for a bench press contest last month and I was seeing what my starting lift would be. I ended up going up to 365. Unfortunately the contest was cancelled so I wasn't able to see my full potential.
(in reply to pwolf66)
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RE: Torres Journal - 10/19/2004 11:45:00 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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15 October 2004 - Legs
Squats
135x10
Quads very sore due to cardio through the week
225x10
This set was hard to finish.
315x8
Stop my workout. It didn't feel right. Saved it for another day.
18 October 2004 - Chest/Tricep
Decline BB Press
225x15
315x9
345x5
Incline BB Press
225x10
275x8
295x6
Flat BB Press
315x7
315x7
325x6
Flat Flyes
55x15
55x17
Skull Crushes
115x12
135x9
135x9
Overhead DB Tri Extension
80x12
100x11
110x7
Cable Pushdown
175x10
175x9
175x11
19 October 2004 - Quads
Squats
315x6
365x8
405x10
Leg Press
360x15
400x13
400++x13
"++" = extra plates to add to leg press machine but I didn't know the actual weight of the plates.
Leg Extension
130x15
170x12
210x8
Today, my knees and quads felt better. It took a couple of extra sets to warm up the legs. Hamstring will be worked on a separate day.
(in reply to torresj)
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RE: Torres Journal - 10/22/2004 10:40:52 AM
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torresj
Posts: 11
Joined: 8/21/2004
Status: offline
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20 Oct 2004 - Shoulders
Ran on a treadmill today as best as I could after a leg day. I ran for 30 min with a 5 minute cool down. I did this at 1130 and at 1700 I did my weight training.
DB Shoulder Press
90x10
100x9
100x10
Standing Side Lateral Raises
30x15
35x12
40x9
Seated Rear Lateral Raises
30x15
35x14
40x10
Front Cable Raises
70x15
90x11
100x10 Last 3 reps with assistance
21 Oct 2004 - Back/Bi's
T-Bar Rows
245x10
270x6
270x10 - Last 2 with spotter to get a little more out of the workout
Close-Grip Pulldowns
250x15
290x9
290x5
Wide Pulldowns
230x12
240x11
250x8
Standing Curls w/ EZ Curl Bar
75x12
95x10
105x8
Preacher Curl w/ EZ Curl Bar
75x10
85x7
85x8
Alternate DB Curls
35x10
35x12
40x10
I know my Bicep workout is not spectacular but I am working on it. Over the years I neglected them to work on the three big powerlifting lifts (Bench, Squat, and Deadlift).
(in reply to torresj)
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